Ultra Runner Gill
Montane Lakeland 50 is an amazing event. The route is stunning and hard. 10,500ft of climbing where most of the ascent is in the first 30 miles.
Staring at Dalemain in the rain, the route goes to Pooley Bridge and follows the Ullswater way to Howtown, before starting the loooooong climb up Fusedale. Over High and Low Cop and descending into Mardale, the sun came out here to light up Haweswater. This first section to Mardale head is quite slow due the narrowness of the path. A great chance to enjoy the views.
As I started the mile climb up to Gatesgarth Pass the sun really came out to play. That climb is hard enough without added sunshine and heat. A steep, seemingly never ending rough track takes you down to Sadgill and up and over to Kentmere. The next climb was up to Garburn Pass. The sun was starting to go down as I reached the top, the light and views were stunning.
Through Troutbeck and heading to Ambleside. Head torch on as we entered the woods. Lots of people still around cheering and clapping as you run/stagger past. Longer stop here to sort my feet out, change my top and put on a warm jacket. Then out into the night (11pm). I had decided to walk the last 16 miles as my feet/blisters were too painful to run. It was a beautiful evening. Still warm, clear and calm. Over Loughrigg to Skelwith Bridge, past Elterwater and on to Chapelstile. 10 miles to go. I just kept powering on. Past Blea Tarn and had a sit down in Blea Moss. Was a little bit damp . Saved the runners following from doing the same thing. How nice can you be!
Seeing the lights on the last climb, out of Tilberthwaite, in front of me was a lovely sight. From there only 3.5 miles remained. My feet hurt and I was tired, I cried for the first 5 mins of this climb, thankful it was dark. The sun was starting to rise over the mountains, it was amazing to see. As I descended to the Coppermines at Coniston I turned my head torch off.
A new day had dawned and I was less than 2 miles from the end. I shed a few tears as I came to the end. So glad to be there. So glad to stop. Never again… Maybe next year …
DIRTY REIVER, KEILDER FOREST
Suzanne ‘Sharpie’ Sharp
20th April 2024
Getting to the start of the Dirty Reiver was full of uncertainty. The last six months have been a rocky road but Kate has adapted training and I’d made the best of it. I signed up for the 200km but we both knew a decision would need to be made at the cut off for the long course 117km in.
The start was packed, there was no room to move, bikes wheel to wheel and steamy clouds of hot breath filling the freezing air. The ramp down from Kielder Castle was neutralized but frantic, and we hit the timing mat at 4km rolling along shoulder to shoulder. We were straight into a stiff climb and riders flew past at an alarming speed. I held my line, and tried to stay calm and relax but it didn’t last.
However sensible it might have been to stick to my plan, I threw my hat and heart in the ring and gave it everything I had. On it continued, up and down rough gravel, muddy tracks, and punchy climbs for the next 6 and a half hours. By the time I got to 117km my legs felt good but my arms were shot. I charged through the course split and didn’t glance left for the long course, I kept my head down and headed for home. I’d been playing ‘catch and be caught’ with 4 guys for the last 100km but we finally saw sense and worked together, averaging 30km an hour in a wild and furious race to the finish.
It was terrific fun and I loved it. I’m not sure I’ll ever be strong enough to complete the 200km but the 130 is well worth the effort and a spicy ride from start to finish.
Are you and your kids fuelling well enough?
RED-S or Relative energy Deficiency in Sport, is a condition characterised by the insufficient energy intake to meet the bodys' demands for essential daily functions like growth, repair, respiration and digestion as well as the additional demands of exercise.
It takes a lot of energy to keep our bodies functioning at optimal capacity in a healthy way.
It is quite easy to underestimate our energy demands, a lack of knowledge and disorganisation in daily fuelling habits around life can result in low energy availability or it could be a result of a deliberate practice of restricting how much we consume, often in response to a mythical and unrealistic body weight image.
If our body operates in a chronic state of Low Energy Availability (LEA) it shifts to function in 'low battery mode', prioritising only essential functions until it can no longer even do that. This has consequences for physical and mental health as well as performance.
Consequences of chronic under fuelling
In LEA/RED-S, the body does not get enough energy to support its needs, and this energy deficiency can lead to a cascade of hormonal and metabolic changes affecting
- Cardiovascular
- Gastrointestinal
- Endocrine
- Reproductive
- Skeletal
- Renal
- Central Nervous Systems
There are short- and long-term consequences which affect all systems of the body from a physiological and medical health and performance perspective.
Watch out for...
Physical signs
Unexplained fatigue/low energy levels
Disrupted sleep patterns
Recurrent or persistent injuries/illness
Performance stagnation or decline
Missing or irregular periods (females)
Low libido
Iron deficiency
Psychological symptoms
Poor concentration
Irritability
Depression
Body dissatisfaction/dysmorphia
Anxiety around food
Anxiety around exercise/rest
Consequences of ignoring the signs and symptoms
There are short- and long-term consequences which affect all systems of the body from a physiological and medical health and performance perspective.
Such as:
- Nutrient deficiencies (such as iron deficiency and anaemia)
- Excessive fatigue leading to chronic fatigue
- Increased risk of infections and illnesses due to challenged immune system
- Deterioration in protein synthesis
- Muscle and tendon injuries
- Stress reactions and stress fractures
- Brain fog and changes in mood
- Weight gain
- Bone health
- Performance plateaus preceding reductions in strength, power, and speed
- Menstrual function
- Erectile dysfunction
- Infertility
- Metabolic rate
- Increased cholesterol in the blood
- Cardiac problems such as: increased cardiovascular disease risk, endothelial dysfunction (constriction of large blood vessels)
- Thyroid hormones reduced
- Cortisol and other stress hormones elevated
What can you do to reduce the risk of LEA/RED-S?
Ensure you maintain a balanced diet that provides adequate energy and nutrients, including carbohydrates, to support optimal health and performance.
Make sure you are having regular meals and snacks and are hydrating well.
Ensure you have a training plan which includes a balance of intensities, rest and recovery.
Keep a training/activity diary that documents how you are feeling as well as what you are doing. Don't forget to include all the other stressors in your life, not just training/exercise.
Take additional food if you are lacking energy and have additional rest if you are feeling tired.
If you are training with a group/coach that focuses on weight/body image over health, enjoyment and rest and recovery - get out. If this is you - get help!
Be careful of the ‘expert advice’ on social media, its often not expert and not usually helpful. Make sure you are following the true experts who are there to help you not themselves.
Don't ignore the signs!
Get help -
Check out https://red-s.com for more information
Seek advice from a registered dietician, who knows sport - check out https://www.kerenchapmandietitian.com/
Ironman Copenhagen 2023 Kate’s Story
My goal for my first ironman: To make it through the cutoffs and finish feeling strong.
I knew if I got on to the run with 7hours left, I would be able to do it, as I had been practicing my walking speed!
My biggest concern: always the swim.
My open water swim training hadn’t given me much confidence. I’d suffered a lot with cramp in my feet and calves and had breathing problems from my asthma, mainly due to the cold temperatures of our local swim areas. This had me worried about even completing the first discipline without being pulled out.
We had been in the water in Copenhagen a couple of times during race week and the temperature was pleasant even without a wetsuit. We hadn’t swum enough for me to have completely erased my fears of cramp, but enough to think my breathing would be ok.
The bike is my favourite bit (unless it’s raining and windy) and I felt happy that my training had gone well. I had cruised around a 102miler in Northumberland. Obviously, few things run smoothly and my new tri bike had a few issues during the last few weeks before the race. This wasn’t what I was anticipating and didn’t help with the pre-race nerves. But Tony and Rob from CycleArt pulled all the stops out and I collected it, literally, on the way to the ferry!
Two short rides in Denmark confirmed it was working well. I had even practised changing a tyre with my new Rehook (link) tool...(amazing - get one!!!)
Because I enjoy cycling so much, I was conscious I had to watch I didn’t go too hard on the bike, so I could run afterwards!
Run training had gone OK. My 70.3 at Cholmondeley had been rubbish with my slowest half marathon since time began and an old knee injury/surgery raising its swelling and hamstring restriction again. Jules and I had run/walked 33km in training and I had been ok.
The final countdown ...
The last couple of weeks of training were a mixture of ‘God damn enough already’ and ’Oh sh@t, I need another 3months’! But I really couldn’t be bothered to do much more.
Copenhagen week
Race week in Copenhagen was fun. A great Airbnb on the 5th floor without a lift ... (Keith doesn’t get to book again!), 1km from the race village and event start and close to the metro.
The other YOPPERs arrived through the week so there was always someone to register with, shop for merch with and generally get excited with. We did a couple of bikes and had a couple of pre-race swims and ate ice creams together.
The event village got the excitement or rather borderline fear going! I got to see my old pal Sergio, who was helping Nirvana as lead bike mechanic for the event.
I’m still calm at this point and a bit excited.
The real nerves arrived as I was packing my blue, red and white race bags and trying to work out my nutrition requirements, thank goodness Keith was there to help as I can’t count at the best of times!
The night before the race, I had a lovely meal, and got to bed, straight to sleep, Keith set his alarm so he could wake up and make coffee and rice pudding for me. I didn’t expect to sleep well but I got 6hours and 45mins of uninterrupted sleep. Winning!
Let’s do this...
Race morning arrived and well, it’s just horrendous. Fear had taken over from any sense of excitement I may have felt briefly earlier in the week, mainly in the merch tent!
We walked to the event start, it had rained but was drying, it was still not cold but not warm...just Goldilocks!
Into T1...
Toilet ✔️ to my already racked bike..
Bottles on ✔️
Nutrition in bike bag ✔️
Bike computer on ✔️
Toilet ✔️
Tyres ✔️
Second breakfast nibbled then thrown away✔️
Wetsuit, ear plugs, swim hat, goggles in hand ✔️
Toilet ✔️
The other YOPPERS were in the wave ahead of me, as I wasn’t confident on my swim, I wished them well and to have a good and safe day out. Then I went into the the pre-race swim warm up area.
I stood speaking to no one, the odd smile watching the faces of my fellow ironmen and women.
Confident, race ready, apprehensive, happy and downright sick-looking faces; take your pick they were all there.
I tried to stand quietly watching until I felt calmer, something I had read in Lauren Fleshman’s book
‘Good for a Girl’, which I had read on my journey over. It’s a must read.
Did it work? yes, I think so.
Surviving the swim
Standing with Paul L in the swim waiting area with the music playing watching the other competitors heading into the water, I noticed unless you climb over a barrier there is no way out! I said to Paul, “it’s like being in a casino, there are no exit signs and only one obvious way out...I guess I’m starting this thing then!”
At Ironman they let you out into the water in groups of 6, so you don’t get battered at the start. After the first couple of minutes, I managed to settle my breathing and the wheeze that I had disappeared as quickly as it arrived. I stayed out of the way, and plodded around the course, surrounded by purple hats (my wave) green hats (the wave before) and white hats (the wave after). At times I was swimming so wide I thought I would end up having swum 14k but when I moved closer in, I got battered and kicked and held up, none of which made for a relaxing swim! I figured staying wide was the best option.
Once out of the start, the water was clear, reedy in places and shallow (some people walked ... not sure why). Normally I hate reedy water for fear of dead bodies or something worse, but the sense of calm presided. The last 800 meters went on forever and I had started to think about food at this point.
As always, it’s a relief to get on to terra firma.
No cramp
No leaking goggles
No irritating gnome like swim hat
No motion sickness
Into transition, which is weird on an ironman, you want to be efficient but there is a mental check list of things you should do before you leave which takes a lot longer...
Out on the bike...
As I crossed the mount line my thought was ooh it’s not very warm, but not something I was going to be worrying about for long.
Windier than expected but not windy, we started a two loop (reversed P). I took the first lap very steadily, stopping to fill my water bottles and have the longest wee, in a vomit-inducing smelly toilet.
I thankfully had an uneventful bike. So many people with punctures. I did find myself crossing my fingers and saying my mantra “please no punctures” repeatedly every time I saw someone at the side of the road. The reports say something about flint!
The temperature was rising, the sun was out and I was thankful that I had put on a bit of sun cream and that I hadn’t bothered with my gilet. I was cycling along looking at the lovely houses thinking it is turning into a nice day for the bike ride, then I remembered I was racing.
Did I mention there were three hills...a bit like the Allendale Road but shorter.
The second one was bouncing, like Dutch Corner on the Tour or Solar hill at Challenge Roth.
I picked up the pace a bit on the second loop, although with the smooth tarmac and non-hills of Copenhagen it still felt easy.
My nutrition had been spot-on and I hadn’t needed my emergency gels.
What is it about blokes and drafting on non-draft legal races?! There were plenty of race official bikes out but never when you wanted them to see the groups of 3-5 blokes drafting. I might ride with a bike cam next time!
Suffering the run...
I decided not to put more suncream on in T2, mainly because I didn’t have any in my bag! Which I thought would come to haunt me later, but it wasn’t as bad as I expected.
4 laps of a twisting and turning run course, which went from bouncing energy at one extreme to isolation at the other. Cobbles, twists and turns, slight ups and downs and not a golden mermaid in sight.
Plenty of feed stations packed with gels, chewies, oranges, coke, water, gatorade, red bull (I didn’t see anyone having red bull) and Tuc biscuits.
My strategy had been to run/walk from the beginning, so I didn’t feel like I had failed when I inevitably had to walk. I had practiced walking strongly.
Two friends from France, Steve and his daughter Shonagh, joined the YOP cheering squad for the run which was amazing. The crew were dotted at every point apart from the zone of isolation (they must have known).
Easily identifiable by the YOP flags Stew and Julie had made and the trumpet Steve carries with him to announce his arrival!
Julie and Stevie P were near the finish where you had to run round and past the finish line too many times before you got to turn the opposite way and on to the Ironman carpet. Keith, Steve and Shonagh were near the pubs!!!!
Every lap I got a hug, shout, or abuse from Liv, which made me laugh and kept me going.
We got a different coloured band each lap. On lap one, I clocked the people wearing green, were moving slower, walking more and smiled less than the others. The order of the bands: yellow, red, green and blue.
I was running and chatting to this chap who said to me, I thought I would be ok until 32km but it hit me at 27!
Something to look forward to then!
On the second half of the third green (green for grimace) lap, my walks were getting longer but my run speed remained relatively consistent. I had energy, didn’t feel sick, no gastro issues but was, by now sick of sweet stuff, which is when I spotted the TUC biscuits and what a welcome change.
By the final blue lap, those 8min runs had turned into 2on 8off, my right foot was burning and each foot contact elicited quad discomfort (not pain, more like when you are cold the discomfort you feel jumping off a horse and landing on the ground).
I chatted to fellow competitors a bit more and smiled a lot, as it was nearly over, thanked the marshals and the supporters, a few of whom had been on the run course all day, cheering people on ...like the Dalglish support crew.
Eventually I got to the finisher chute. There was a chap just behind me, but there was no need (ability) for a sprint finish.
Stevie P and Julie were shouting “the bell, ring the bell” Everyone banging the boards and shouting...the noise would have gone through the roof had there been one!
The chap next to me said “First timer!!”, grabbed my hand and ran to the finish line, stopping just short of the line so I could cross first.
No idea who competitor 1968 was, but thankfully he didn’t drag me faster than I was able to move!
I crossed the line smiling, arms raised and feeling strong! To the words...
Kate Charlton YOU ARE AN IRONMAN!
Job done...
For now...
Ironman Copenhagen 2023 Stewart’s Story
Ironman Stewart
If I was writing my own school report for IMCPH23 it would be ‘exceeded expectations’ not only for the race itself but for the experience, camaraderie and the city.
The days before hand were spent travelling and mingling with experienced Ironpeople and my first bouts of imposter syndrome started to freak me out.
Splashing into the sea with 2500 other people on a misty Sunday morning leaves you wondering how the day will end!
It ended with a PB swim and bike, and my first road marathon. 9 months of preparation squeezed into 13 hours and 58 minutes. Having completed the swim and been on the bike for two hours, it was starting to feel very real and very achievable.
But in that time you see people whose day is ruined by a simple puncture, a tumble in the gravel, cramp, blisters and exhaustion. It could be me next, but it wasn’t!
In CPH you run past the IM red carpeted finish concourse 4 times, it’s torture, you hear the glory of others, when you still have hours to go. But you knuckle down, keep your feet moving and draw inspiration from everything around you. Eventually, you finally step on to the red carpet for your own moment of glory, with hundreds of randoms sharing your joy and you hear the words ringing through your ears and the city - You are an Ironman.
It started and ended perfectly. Which means it doesn’t have to be repeated any time soon. I’m very happy.
You only need three things for an IM journey, a family committed to helping you every step of the way, a plan (a proper one, by someone who knows and loves the process) and training partners. Don’t attempt it without them.
Ironman Copenhagen 2023 Jules’ Story
Ironman Jules
The few months preceding Ironman Copenhagen were tough. My mental approach to training and preparing for the race was poor. My enthusiasm had gone. Endless lengths of the pool were just monotonous and long bike rides were hard. I had niggles in my achilles, hip and wrist and felt tired. I was pretty down.
The night before the Ironman I slept better than I had for months. I woke up feeling excited, all the nerves had gone and my niggles were behaving themselves. En route to T1 at Kastrup Metro station I saw two magpies, one for sorrow, two for joy. The weather was perfect. Abbie had been in Copenhagen two weeks earlier and there were 40 mph winds. Today there was a gentle wind and it was warm and dry. When I arrived at T1 to check on my bike I managed to let all the air out of my front tyre with a dodgy pump. I calmly found a decent stand pump and rectified the situation. Everything was falling into place and I started to believe in myself again.
At that point I was able to make a conscious decision to enjoy the day, to give it my best shot but most of all enjoy it. I really did enjoy Ironman Copenhagen.
The swim was lovely and pretty easy. Warm water, a pleasant route that went under two bridges full of supporters and a noisy exit. Any fears I had of battling through swimmers and avoiding fists and kicks were quickly dispelled. It never felt busy. Six swimmers entered the water every six seconds and it worked so well.
I took my time in T1 and changed into a pair of well-padded cycling shorts. 112 miles is a long way and a long time in the saddle! I set off at a good pace enjoying the smooth tarmac. I was aiming for an average pace of 16 mph/hr but I also wanted to give myself as much time to complete the run as possible. A series of small climbs and rolling hills didn’t cause any problems. Training in Northumberland has its benefits. By the end of the bike, I was tired and the quads were burning but that was always going to be the case. I averaged 16.9 mph/hr and was more than happy.
T2 was another leisurely affair with a full change of clothes and a toilet stop before heading out on the run. My race plan was to run/walk (8mins/2 mins) the marathon from the outset and that is what I did. Four laps of a 10k course and four times past the finish line was tough going. Never a fan of loops I did struggle to get my head around it at times. I looked forward to seeing our support crew on course and seeing Kate, Stewart, and Craig at various times as the route wound its way around the city centre. The general support was incredible. I felt overwhelmed at times and “Jool” does sound gorgeously inspiring in a deep Scandinavian accent. I managed to run/walk the entire marathon, as planned, fuelled only by sips of water and slices of orange. I just couldn’t eat anymore after religiously following my nutrition plan of eating every 20 mins on the bike.
I am not sure I can put into words the feeling when eventually the time came to turn right down the red carpet towards the finish line. It is the one part of the Ironman that I had been visualising since signing up. I had thought that I would be in tears or crawling or on wobbly legs. I wasn’t. I felt great and was able to really enjoy the applause and banging on the boards…and then hear those immortal words “JULES YOU ARE AN IRONMAN”.
Doing an Ironman is all consuming, it costs a small fortune, takes up a lot of time and affects more people than just the competitor but I am so pleased that I embarked on what can only be described as a positive life changing experience. I am very grateful to Steve for his unfaltering support from start to finish and to the coaches and friends that I have worked, trained and moaned with during this journey. Believe!
Mel’s Snowden Adventure
On Sunday 30th July YOPPER Mel took on the Craft Snowman Standard Distance Triathlon. Located in Snowdonia this event is not for the faint hearted. This Mel’s race report.
The Craft Snowman Triathlon - it certainly didn’t disappoint! Known as the toughest multi terrain triathlon in the UK, I can assure you it was!! The start of the swim was a challenge in itself. I managed to get myself right in the middle of a mass of thrashing arms and legs, along with a good bit of chop, what fun. It soon settled and I had a good swim. Judging by the marshal’s comment “you look very energetic after that swim” I obviously hadn’t tried hard enough.
Fresh from the mile long lake swim
Lots of clothing on then out on the bike. I really enjoyed the bike even with a strong wind and over 3700ft of climbing.
43 mile bike leg with over 3700 ft of climbing
I came into transition thinking I’ve got this and then I tried to run…no legs, I pushed on through. More kit on and out of transition onto the run. I really had underestimated how hard this bit would be, I think my face in the photos says it all. There were several times on the way up...and that’s all it was, for 2 miles over rocks, stiles and bog…that I thought I wasn’t going to make it. A voice in my head kept saying keep going Mel, just one foot in front of the other, and then the summit was in sight. Two fab marshals gave lots of encouragement and then it was back down the way I’d just come up, I knew then I was going to make it, I just had to get back down.
5.2 miles off road with a LOT of climbing!
Don’t think I’ve ever been so pleased to see a finish line in all my life, thanks to @yop_achieve for getting me there. Can’t wait for next year.
She’s mad as a hatter but we love her!
And Then There Were Four
As of the beginning of July The Northumbrians have reduced from 6 to 4. We reported on Iain’s withdrawal in the previous blog. Iain has now been joined in the support crew by Keith. Keith has had a torrid time following a skiing accident late in 2022. He broke his wrist which tampered, to say the least, with his swim, bike and run training. The broken wrist and constant overseas travel with work led Keith to defer his entry until next year. Hopefully Keith and Iain will toe the line at Ironman Copenhagen 2024.
Like Iain, Keith has continued to train and help the rest of the team carry out their training.
He’s done it before, he’ll do it again!
On the 1st of July Stewart and Craig took on The Cyclone 109 mile bike sportif. The lads were asked for a race report. This was their first attempt “Rode our bikes for ages into the wind and it was f***ing hard”.
Safe to say it was a tough ride. The weather was horrendous with high winds. The 2400m of climbing included all of Northumberland’s biggest climbs and most of these were into a head wind. The ride took longer than anticipated but was a huge achievement and left them both feeling much more confident about the Ironman ride.
Stew and Craig braving the conditions (looks quite canny to me)
Craig on The Ryals
Race day was followed by an Ironman discussion night at Kate and Keith’s pizza place. It wasn’t a late night!
With Stewart and Craig having a much needed holiday (not together!) the other four headed to Derwent Water on the 9th July to take part in the Epic Events 3.8K swim. Following some unfortunately spring like weather in the last couple of weeks the team were pleasantly surprised by a warm, sunny start to the day. As with Ullswater this event was a nice, friendly affair with lots of swimmers and spectators.
The swim actually turned out to be quite choppy and a little more testing than Ullswater. Iain had the best swim of the day finishing 4th in his age category. Jules also finished 4th in her age category swimming just 45 secs slower than Ullswater…nice bit of consistency! Kate was next finishing her first ever 3.8K swim and feeling a lot more relaxed about the Ironman swim. Keith, already knowing he wasn’t at peak fitness and just doing the swim for fun, was very happy with his time, a great marker for his training path. He was keen to point out that he had 58 weeks to prepare for his race. Kate and Jules not amused (there were expletives)!
Keith, Jules, Iain and Kate at Derwent Water
Keswick ice creams
And so time continues to ebb away. At time of writing…5 weeks left till Ironman Copenhagen.
YOP Ironman Update
It’s been a long block of training for The Northumbrians. We’ve had a fairly decent winter/spring weather wise and the six have put in plenty of time in the pool, on the bike and running.
We have, sadly, had our first casualty and Ironman withdrawal. A persistent achilles injury has prevented Iain from running. He has decided to concentrate his training on swimming and cycling and deferred his Ironman entry until next year. We are all sad that Iain has had to make this tough decision but we’re very grateful that he hasn’t stopped training with and coaching the rest of the team, while also finding some more suitable races to enter.
Iain-still to be found happily cycling and swimming
On Sunday 4th June four of the crew travelled to Ullswater for the Epic 3.8 km swim. Kate and Keith chose to train in central France enjoying swimming, cycling and running in the sunshine. So Jules, Iain, Craig and Stewart met up in Glenridding hoping for equally pleasant conditions. The day did not disappoint. The water temperature was 19 °C, which for this time of year was very decent. For Jules and Stewart this was their first attempt at the Ironman distance outside of training.
Iain, Stewart, Jules and Craig
The race was well organised and had a nice, friendly atmosphere. The giant duck marking the start/finish was a great touch. Iain and Craig set off in the first wave with Jules and Stewart setting off a minute behind in the second wave. Calm conditions made for a good swim. Jules and Stewart set personal bests way ahead of their target times. Craig also swam a PB and Iain swam a season’s best with many, many season’s between this and his PB. All were pleased with their efforts.
The Duck
Having completed the swim Iain set off for home to support his wife Karen in her fell race, while Stewart, Craig and Jules cycled back via Hartside Pass. The ride back was hilly to say the least, but was a great training ride and a good one to have in the bank.
View from Hartside (that’s a long climb!)
On Sunday 18th June four of the team took on The Gauntlet, a half Ironman distance race (actually 73.3 miles) , at Cholmondeley Castle, Cheshire. This time The Northumbrian representatives were Stewart, Craig, Kate and Jules. Iain had competed in The Deva Aquabike the previous week and Keith was working in China-both pretty decent excuses for their absence.
Stewart, Craig, Kate and support crew Jules M chose to camp on the event site on the Saturday night. Jules and support crew Steve P chose to stay in an Air BnB. A huge thunder and lightning storm directly overhead at 1am disturbed everyone’s pre-race sleep but I am guessing the campers had the worst of it! Despite all, the four racers and two support crew met up in registration at 0645 full of nerves and anticipation. The day had dried out and conditions were pretty good. The water temperature of 22.7 °C was a huge relief to the competitors as it rose perilously close to a non wetsuit permitted race.
The bikes racked, kit and nutrition laid out, the competitors headed to the bath (lake) for the start of the swim, bike, run. The swim included an Australian Exit which saw the athletes running along a floating platform before re-entering the water. A fun touch. The bike was three 32 km laps which wound it’s way around some beautiful countryside. The run was three 7 km torturous laps around the castle grounds. By then the weather was hot and the inclusion of a huge hill (mountain) in the run was tough for all.
Jules, Craig, Kate and Stewart
All The Northumbrians successfully negotiated the race and had two podiums to celebrate on top of the achievement. Craig was first V60 and Jules 3rd V50. Kate narrowly missed out on the podium with 4th V40 and Stew finished 16th V50. A big thanks to support crew Jules M and Steve P for the bag carrying, cow bell ringing, cheering, moral supporting and coat fetching!
Kate, Craig, Stewart and Jules
Four starters, four finishers-job done!
Now the hard work continues as we progress towards Ironman Copenhagen on 20th August 2023.
The Northumbrians IRONMAN Copenhagen
I will be honest (I being the author Jules) am not sure how this all came about. All I know is that I am now part of a YOP team dubbed ‘The Northumbrian’s’ by fellow athletes on a recent training camp in Lanzarote.
We are 6 YOPPERS with varying degrees of triathlon experience but we have all signed up, and paid for, entry into the 2023 IRONMAN in Copenhagen, Denmark. From the time of entry in November 2022 until the big day we had 9 months to get race ready. We now have less than 6 months…and it keeps getting less!!
So I hereby introduce The Northumbrians IMCPH23!
Name: Kate
Age: 49
Triathlon Experience:
My first experience of triathlon was connecting with Alan Copland, who was the chair of our local tri club on our return to the UK in 2009. I joined in the latter part of 2009 after the birth of our daughter Liv. I have participated in several triathlons from Sprint to Middle distance/70.3. I also coach kids and adults which is very rewarding.
Reason for Competing:
I am more suited to longer distance events, having completed ultra and multi distance events. I am also asthmatic, so I don’t like the top end stuff, but I can keep going.
My husband Keith has done a number of longer distance races, and I have always wanted to see if I could do it too!
I think it was Iain’s fault though...it usually is! It was his idea!
I have said I want to do three. The first to know I can do it, the second to learn how to do it and the third to do it to the best of my ability. Whether I get past one… ask me in September!
Why now? I have a great training group around me, which is super important to keep me motivated and IRONMAN did the Flex90...
Tattoo?:
Maybe! If Iain does, then defo! We are the only two without tats!
Name: Keith
Age: 49
Triathlon Experience:
I came to triathlon after Kate had joined One Life and after about a year was racing at the National Team Relays in Nottingham. I was supporting her and the then club chair Alan Copland asked why I didn't do tri too.
KC: "I swim like a brick"
AC: "We'll show you how to do it properly"
KC: "Oh b*gger. No excuse any more."
Later that year I did my first sprint at Woodhorn. The following year I did standard distances and the year after Kate and I did the Vitruvian middle distance. That's when I knew the longer and slower stuff was for me.
Since then I've done 4 Iron distance events including Outlaw x2, Challenge Almere and Ironman Barcelona and quite a few (mainly Outlaw branded) 70.3.
Reason for Competing:
I love the challenge of trying to complete an event that's so long it's bonkers! I'm really looking forward to doing it with fellow Yoppers too, it'll be great!
Tattoo?:
Got one. Brilliant conversation starter (in summer when I'm wearing shorts!) with fellow Outlaws/Ironman finishers.
Name: Craig
Age: 61
Triathlon Experience:
Started triathlon back in 2012 as a lot of my running club were also triathletes and it sounded cool. I have completed one full distance Ironman so far in Vichy back in 2017 and it was incredibly hard but so wonderful to finish it.
Reason for Competing:
Absolutely peer pressure!! My race goals are to better my previous time if only by a minute, not to get lapped by the pros on the bike, and get a decent finish photo this time without a grimace.
Tattoo?:
Definitely, need another to add to my collection.
Name: Stew
Age: A spit off 50
Triathlon Experience:
My 30’s and early 40’s were pretty sedentary and having attended YOP a few years ago for just a bit of physio I somehow ended up doing my first duathlon in 2021. The bug bit and in early 2022 I learnt to swim front crawl, did a Go Tri and, with the encouragement of my wife and my fellow 7am YOPPERS, I embarked on a couple of standard triathlons, and then in summer 2022 completed the Kielder 70.3.
Reason for Competing:
Having vowed never to do anything as silly again, I was peer pressured in to doing the full 140.6 in Copenhagen with the rest of the nutters. I like a reason and motivation to keep fit, I know this is a bit extreme but I do like being outside of my comfort zone. The 140.6 teaches you to focus on technique, the less energy expended the better. I am surrounded by some good experience and the advice has been fantastic.
Tattoo?:
Definitely, to go with my tri tattoo.
Name: Iain
Age: 53 - I know, unbelievable. I’m a man that moisturises.
Triathlon Experience:
Over 30 years on and off, where I have fluctuated between fat and thin, injured or not. Currently on the fatter side so hills are tough and I’m injured so not running (I’m not worried). I’ve done all distances at the middle or the back of the field. I know my place.
Reason for Competing:
I retired and thought okay big boy, get on with it. It’s been 12 years since my one and only 140.6. Also the process is good, I’ve got a lovely group around me to keep me going, although I’ve got very weak ankles. I keep going limp but that’s another story.
Tattoo?: Probably not, I’m a bit boring there. I’m sure the experience will be emblazoned on my memory for ever. Hang on, what day is it? Who am I?
Name: Jules
Age: 51
Triathlon Experience:
I have raced two sprint triathlons (Alnwick and Skipton) both back in 2012. Beyond that I am a complete novice.
I have run two marathons. I don’t need arm bands or stabilisers anymore but swim and bike need work!
Reason for Competing:
Originally to keep my running buddy (Kate) company as she trained for the Ironman run…but now I am totally onboard. I want to be fitter and stronger and to be honest I chase the ever elusive high that testing yourself brings. I keep telling myself, and other people, that it’s all about the journey. If I am fit enough to make it to the start line I will give it my best.
Tattoo?: Hell yeah, just got to decide where…and finish 140.6
Watch this space and Social Media for The Northumbrians IMCPH23 updates!
An “L” of a way to improve your running!
I was chatting with a runner this week, they were concerned that their heel striking pattern was problematic for their running. They weren’t suffering with an injury - their goal was to run quicker and save energy. Big running gait changes are very hard to achieve, taking a long time and a lot of hard work to bed in - and often causing you to go slower initially.
If your running gait is not causing any problems do we need to change it?
There is little evidence to suggest that moderate heel striking is problematic to run speed (there are plenty of elite runners who heel strike!). Research shows that foot strike patterns change when speed/turnover varies - shifting to your forefoot the faster you run.
That said, excessive heel strike caused by overstriding (landing with your front leg way out in front of you) can slow you down, as it creates breaking forces. If your foot is driving into the ground in front of you - the force generated will go in the opposite direction - backwards! Slowing you down.
How do you avoid creating braking forces?
Running speed is influenced by a number of factors including cardiovascular fitness, strength, endurance, running stride length, stride frequency and body position.
When we looked at this runner’s form we noticed a few things they could work on to reduce the braking forces they were creating by overstriding - and to make running feel a bit easier. In turn, this would enable them to push on harder and lead to faster times!
We talked about the 5Ls for a better body position…
Lean from the ankles
Lead from the hips
Lift your chest
Light on your feet
Look ahead
The 5Ls place the body into a triple extension/forward lean position. This shifts weight forward, the foot contact is under or close to the hip, with driving forces going backwards - so you move forward with more power. The ‘L’s’ help to reduce overstride and maintain stride length.
Our running cue for the 5Ls is “push the road back”.
At YOP we recommend initially practising the 5Ls as part of your warm up (start with good form) and your cool down (finish with good form) - and then when you remember during your run.
Remember, when you are learning something new or trying to create change it is cognitively more demanding, so in the short term this may feel harder and you may go slower. Stick with it to see the results!
If you’re interested in finding out more about how YOP can help improve your running, please get in touch. We do individual and group running sessions to help runners of all abilities.
Meet the Yoppers - Gill
Tell us a little bit about yourself…
I’m a 40 something mother of three. Married to a farm…opps…sorry farmer!!! Work as a cleaner (when I'm not running!).
Do you have a sporting background?
Not really - other than at school. I took up running in 2013 with Race for Life on the Town Moor in Newcastle. Later, I started athletics taking part in javelin, shot and discus (I loved discus, my favourite discipline).
What's your biggest sporting achievement?
I’ve a few that I’m proud of. Being part of a relay team on the Cumbrian Way Ultra, Lakeland 55, Jedburgh 3 Peaks Ultra, sub-2 hours in the Great North Run and completing Chevy Chase within cut offs. All great days - some on my own and some with great company.
How did you become a Yopper?
I heard from friends about how helpful it was attending strength and conditioning sessions - and after visiting Kate for physio.
What do you enjoy about being a Yopper?
Enjoy working and finding muscles I never knew I had! Feeling stronger.
How has YOP helped you?
I’m recovering quicker from big events. Less stiffness and back to activities sooner.
What goals do you have for the year?
To complete the '5 Passes Ultra' - 32 miles with 10000 feet of climbing! Also the Kielder Marathon and Lakeland Trails 'dirty double' in October.
Favourite YOP Exercise
Anything that pushes what I think I am capable of.
From Pain to Performance
At YOP we believe in inspiring anyone to be fitter, stronger for life - and injury free.
Turning pain into performance.
So, how do we do that?
Let’s have a look at how people get injured and YOP can help you break the injury boom and bust cycle…
So, how do we get injured?
Trauma - For example, falling off a curb (and not just after visiting the pub!).
Load - The load you’re putting on your body and mind frequently exceeds your capacity - and you don’t take adequate rest and recovery.
All too frequently at YOP we see a cycle of boom and bust. We believe the first step towards breaking this cycle is to watch out for indicators and seek help sooner rather than later - don’t let that niggle become more than a niggle! The second step is to come and talk to YOP and trust us to get you back running (or keep you running).
What do you mean by boom and bust?
We mean numerous periods of overload occuring without adequate recovery, rest, nutrition and balance - putting too much stress on the system and causing injury. Without the appropriate changes to habits the classic boom and bust pattern often emerges…
overload (too often/much/quickly) = BOOM…
…then niggly/injury = BUST…
…then rest and reload (at pre-injury levels or quickly moving back to pre-injury levels) then…
…overload (too often/much/quickly) = BOOM…
…then niggly/injury = BUST…
…repeat - again…and again…and again…
This cycle is repeating because without external support to help us change habits, we’re likely to replicate this process. We forget to step back to understand what’s happening and don’t have the knowledge to correct things. This process repeats again and again - becoming less successful with each ‘boom-bust’ cycle. Cycles can become more frequent, more limiting or create discomfort that niggles and never truly go away. The body and mind is less able to tolerate as much as before - until eventually without appropriate intervention you can’t run at all.
Below is an illustration of the BOOM and BUST (RED). It shows your perceived return to full health (straight line) and the reality of your return with appropriate progressive rehab and loading (the squiggly green line)!
Rehab is usually a little slower than you want - and can be a wobbly line - with backward steps and incremental changes. It needs commitment and disapline - but with a little patience and consistency you could become stronger, more resilient, faster and less injury prone.
YOP will guide and support you back to your running, or to keep running.
We’ll help you
figure out what’s going on - including identifying possible causes. Then we’ll help you with training advice, build your load tolerance, control through mobility and strength excercises. If appropriate, some gait retraining is possible - if we think your running form is linked to the pain and problems. Just as importantly, we will give you tools and knowledge to look after yourself and break the boom and bust cycle.
YOP offers: Physiotherapy, Group Rehab (Wednesdays at 1800), Sports Massage, Gym access, Coaching and Swim, Bike, Run skills training.
Group strength and conditioning classes: Monday 0945, 1900, Wednesday 1900 and Friday 0945.
For more information contact us at: info@youroptimalperformance.com or via the website www:yop-achieve.com
Meet the Yoppers - Craig
Tell us a little bit about yourself…
Bloke, 60 years old, a bit skinny with the beginnings of a beer belly. Adore watching West Ham matches in the Globe. Love food, its the only thing I eat! Retired and living the best life.
Do you have a sporting background?
Played pub football when young but nothing until the menopause hit and I couldn’t afford a Porsche so took up running instead.
What's your biggest sporting achievement?
Definitely qualifying for Team GBR for the 2022 World Standard distance Triathlon championships in Abu Dhabi (Vet 60 age group).
How did you become a Yopper?
I was racing and training well on my bike, but my coach kept telling me that strength was the thing I needed to incorporate. I hadn’t a clue where to start with strength and how to learn technique.
What do you enjoy about being a Yopper?
I have known Kate for a long time but my first professional contact was with going to see her in her ‘shed of pain’ for some physio back in 2018 (or maybe 2017). When she launched YOP it was brilliant to be down on Tyne Green doing stuff I hadn’t done in 35 years. It was a natural development to sign up with Kate as my coach as my triathlon goals developed.
How has YOP helped you?
My plan is specific to me and takes in to account my age and physical condition. The game changer has been strength and conditioning.
What's the best thing you've learned whilst being a Yopper?
Its ok to be tired. Eat well and lots when training. Listen to your body. Variety is the spice of training.
What goals do you have for the year?
Unfortunately I am injured and am waiting on spinal surgery which should happen this year (fingers crossed). I can’t go to Abu Dhabi and my training plan has been reduced and my S&C is ‘back’ friendly. In the meantime, I am swimming a lot as it is pain free and am marshalling several events during the summer. It’s nice to put something back into the triathlon sporting scene.
At YOP we are creating BEAR athletes - Balanced, Empowered, Adaptable, Resilient.
What does that mean for you?
I have to focus on resilience. Plenty of S&C to create a stronger musculoskeletal system capable of allowing me to race into my seventies. A focus on form both racing and in the gym will be key to being able to maintain my activities.
Focus for this year:
I have to focus on resilience. Plenty of S&C to create a stronger musculoskeletal system capable of allowing me to race into my seventies. A focus on form both racing and in the gym will be key to being able to maintain my activities.
Favourite YOP Exercise
Cool down! And mobility.
Meet the Yoppers - Lucy
Tell us a little bit about yourself…
I’m a 48 year old mum of two teenagers. I love riding my bike, but only discovered training and racing in my late 30’s / early 40’s - now it’s a huge part of my life!
Do you have a sporting background?
No. Hated PE at school. At school you were either sporty and on all the school teams - or not. I was definitely not! I just wasn’t ‘sporty’.
When I left University I needed to meet people and fill in my spare time. I joined a rowing club and loved the social side.
We moved to the North East and I carried on rowing and started mountain biking.
After having 2 children I then started running (as it was easy to fit in) progressed to triathlon when I met people in the tri club. I enjoyed it, but got frustrated with my swimming. I was then introduced to Cyclocross and absolutely loved it.
What's your biggest sporting achievement?
Winning the Vet 45+ category at the National CX Championships this year.
How did you become a Yopper?
I was racing and training well on my bike, but my coach kept telling me that strength was the thing I needed to incorporate. I hadn’t a clue where to start with strength and how to learn technique.
What do you enjoy about being a Yopper?
I love the structure, the coaching, and constantly being able to correct and check technique. And most of all the results! The social element of a small group session is important as training to a plan is mostly fairly solitary. Its much easier to haul yourself out of bed early in the morning for a group session with a bit of banter.
How has YOP helped you?
Immensely. I was at the point of not being able to ride my bike any more to improve – I was doing as much riding as I could, but incorporating 3 hours a week of structured strength training has made huge improvements. Its not something I could initially see, but as my last season progressed into the winter and the courses became harder suddenly I was gapping people that I had been previously been evenly matched with. I always struggled off the start line and usually fell behind after the initial sprint to then come back through the race. This season I surprised myself a few times being in front after the start sprint, thinking ‘how did that happen’!
What's the best thing you've learned whilst being a Yopper?
Strength, technique, confidence in strength work and mostly that you need consistency over a period of time to see results.
What goals do you have for the year?
World Masters CX championship – 50-55 category Podium, but would love to win Gold.
At YOP we are creating BEAR athletes - Balanced, Empowered, Adaptable, Resilient.
What does that mean for you?
Empowered is the main thing. In the past I had no idea about strength and was scared and intimidated by the weights section of a gym. Now I could confidently go in and do a workout and feel confident.
Resilient: since starting YOP I have not been injured at all, so in addition to being more powerful I think by body is in hugely better all round shape and more resilient.
Focus for this year:
Having the seen the benefits of strength training…. I now want more! Focus on more strength and short power bursts.
Favourite YOP Exercise
Mmm, such a difficult one. I like Flamingos, but get the most satisfaction over squats and deadlifts – seeing the increase in weight over a few weeks/months is such a great feeling that you don’t notice on a day to day basis.
Meet the Yoppers - Jules
Tell us a little bit about yourself…
In 2017 at the age of 45 and after many years of trying I managed to run a half marathon in under 2 hours. In March 2022 I ran a half marathon in 1hr 51mins for the second time in six months…and now I want to, and believe that I can, go quicker.
Do you have a sporting background?
I ran my first half marathon in 1984 when I was 12 years of age. That was a thing you could do back then! Since being a child I have always enjoyed running and a lot of other sports. I have never run quickly or competed at a high level, I just love to keep fit and to clear my mind.
How has YOP helped you?
After recovering from yet another injury I started running with YOP’s Kate at the end of August 2020. Kate was recovering from back surgery so we started slowly and just kept building. We followed a programme of sessions written by YOP’s coach Karen. Since that date I have trained consistently up to the present day and will continue to do so. I run three times a week and, other than a few niggles, I have had no injuries since August 2020.
What's the best thing you've learned whilst being a Yopper?
In addition to running I do two YOP strength and conditioning sessions a week. This, I believe, is the game changer. I feel stronger, can train harder and I recover from hard sessions/races much more quickly.
And the results??
In the year I turned 50 I ran personal best times over 5k, 10k and Half Marathon. It baffles me but I love it and I am rolling with it.