Couch to Athlete – why you can do it.

Some of you will know that recently I’ve started to dabble in the world of “coaching”.

I’m by no means an expert coach – and I wouldn’t even consider taking on any high end athletes. And not just because I’d be scared they’d beat me. But because the carefully managed, fine tuned programmes are something that can take coaches years to perfect.

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But that being said – by applying some basic training principles along with my knowledge in the three sports I’ve enjoyed over the last 9 years, I think I’m beginning to see a few patterns.

Maybe you’re reading this as an ironman, or an elite athlete thinking “I’ve been through this”, so now it doesn’t apply. But your family, friends, colleagues – the people that say “I couldn’t do it”, tell them they can!

First of all – I really believe that anyone can do it. You can be riddled with all the excuses in the world – but you’re not fooling me.

“My knees are shot” – find a cycle or swim event.

“I’m just not built for it” – that can be changed.

“I like food too much” – not as much as I do, trust me.

And what defines an athlete? someone that completes athletic events. I don’t care if you want to run a sub 25 park run, or get round your first ever marathon. I think you can do it. Even if they sound crazy to your right now.

img_5676Already the excuses will be creeping in, why you can’t, why you wouldn’t be able to.

I’m currently working with three women running their first marathon, all of whom separately believed they’d really struggle at a park run. And all of whom I’m fairly convinced, have the potential to run a a sub 4:30 marathon.

Why?

Because they want to.

And because who’s to say they can’t?

It comes from three basic ideas:

Number one – get your body used to training.

You have to want to do it. You have to want to be helped & you have to break down the barriers of “I can’t”. People aren’t born good at sport, it comes through hard work.

3But not the hard work you associate it with. I’m not talking 3 hours of running or 10 hours cycling. I’m talking 4 sessions a week, of an hour each.

Ask a trainer, find a coach, join a club, there’s loads of people that can help.

Get out of the door, and join the gym. Do 20 minutes on the bike. Go home, watch tv, do whatever you want. But you’ve started. You’ve made the first step, it’s much easier from here!

Start with 30-40 minutes of exercise, up to 4 times a week. Do park runs, classes, whatever you fancy. Find a routine, stick to it, make yourself accountable. And after 21 days, a habit sticks. You’re in, we’re go, you’ve got this.

One of the training programmes I’ve written started in October with the goal of London marathon, (6 months), and one started this week, with the goal of manchester marathon (3 months).

Sounds like a tight turnaround – but I’m very confident it can be done.

Block two is the worst of the three.

Teach yourself how to work hard:

combo3By the time you start this, you’ve done the hard work. You don’t sit around as much any more & you enjoy exercising. So you need to start exercising hard.

It sounds so daunting – but there’s a very easy way to start. Go to a gym, or run, and set yourself a time goal. Roughly 30-45 minutes. Maybe a park run. And go as hard as you can.

You don’t have to tell anyone how far you went, & even if you don’t think you worked as hard as you could, it honestly doesn’t matter. The hardest part is done!!

Now it’s a game. It’s a challenge, it’s a race.

img_1888You’ve set your bench mark, so next time, you have to beat it! Either go for longer at the same speed, or go faster/further for the same time. You have a target, go get it!!

And slowly it becomes a game, you race yourself, break records, set new limits. You can push this as far as you want. But you don’t ever have to do more than an hour, just make sure you’re absolutely flat out! Once you’re within touching distance of that personal best, you won’t let yourself stop.

By the end of the block, you’ll have nailed it. You’ll really know how to work hard, – how to test & push yourself. So when you’re up against it, you’ve been there before. You know how to cope.

 

Step 3 is the easiest of them all.

Practice – and go get it.

24_m-100793362-DIGITAL_HIGHRES-2000_177477-12947444Whatever your end goal is, you’ll be able to reach it by now. So practice running, practice cycling, swimming, rowing… whatever it is. The event isn’t far away, so make sure you’re confident in yourself, how far you’ve come & where you’re going.

It might be that this is now just a stepping stone, you’ve decided you can do more, go better, further.

If you’re running a marathon, you really don’t need to run that much until this block, when your legs have to start getting more used to miles. You don’t have to do any silly 20-30 mile practice runs. If it makes you feel good, fine, but otherwise, just stay injury free & work on your fitness.

And when you’re nailing your event, enjoy yourself. You’ll have worked hard for it, the tough stuff is done!

Just go out, with a smile on your face and soak it up. You can’t change the outcome, whatever it is. But you can certainly surprise yourself. You’ll have come a long way – be proud of yourself.

 

 

Get used to training.

Learn to work hard.

Go and prove yourself wrong.

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Ironman – A Team Sport.

As the Ironman World Championships come closer, we’re now almost exactly two weeks out from the event.

I know you all really want to track the event instead of sleep on a Saturday night, I can just tell. So details of how to do that will appear here much closer to the time.

22156865_361850904238893_498181739_nI’ve spent a lot of time out on the infamous “Queen K”.
(The colloquial name for the Queen Ka’ahumanu Highway on which most of the Ironman World Championship is battled out, and has been for the last 38 years, (This being the 39th edition).)

 

Hours spent cooking away, pounding mile after mile, day in day out has given me a lot of time to reflect on my season & short career in the sport.

 

I did a very interesting series of video interviews recently with a friend of mine all about the psychology of sport & triathlon including with what keeps me going, why I do it and what inspires me. The series will be appearing here over the next few months.

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For the most part of my career I’ve been one of the really annoying athletes that just seems to get it right when it matters. It all comes together in the nick of time to allow me to pull performances out of the bag that we didn’t think were possible.

 

Small moments of brilliance, just as I start to slip under the radar, that bring a race back to life. The Oklahoma bike leg, the Canada run, even the easter 10k. Sections of races, that transform the whole day.

And sure, I put a lot of it down to luck. Right place, right time, good legs. You could say it’s a good training programme (harder to justify that one this year), “talent”, a whole host of different reasons.

What do I think it is really?

It’s dedication, resilience and a belief so strong – that really there simply is no other option…

But don’t worry, not from me. I’m not talking about myself here.

I’m talking about my team.

One of the earliest lessons you learn in school, sport or elsewhere is that everything/everyone functions better with a team. It’s just more successful.

Now I know what you’re thinking, Ironman isn’t a team sport. It’s a solo event.

Sure, the athlete goes through the motion of training, races at the event, stands on the podium, all fun and games! You have to wake up early, work hard, eat properly (ish), get plenty of rest & recovery.

But behind the scenes there are a team of people working tirelessly to make that happen.

22119342_361850914238892_656800012_nAnd I don’t mean one or two people… I mean a whole host of people, that you wouldn’t even think made a difference.

There are the obvious ones that you could name instantly – the coaches, physios, mechanics, sponsors. Kit suppliers, partners, people I go straight to for advice.
Then obviously no less importantly, my family & friends, my training partners & the people who started sport with me, back when I was splashing in a different sense. (rowing). Some of who continue to influence & inspire me!

The people that if they weren’t there, it just wouldn’t be possible & I just couldn’t keep going.

My body wouldn’t function, my bike wouldn’t work, there’d be nobody to pick me up when I just think I can’t do it any more.
I wouldn’t be able to afford races, I’d have no food to eat, my recovery would be poor.

22140578_361851440905506_1308141462_oBut then there’s a third layer to the team. The substitutes bench, the people a bit further back.

The followers Social Media, Strava, you reading this right now.
The people I’ve raced against/with, people I’ve bumped into & people that just stumbled across me.
The people that you don’t really know care, the people watching from a distance, and the people that just want to feel a small part of the journey.

They all make up the team.

Because at the end of the day, in an Ironman race anywhere – Kilometre 32 of that marathon is a dark, dark place.

And what gets you through that?

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The team.

The people you don’t want to let down.
The good luck message/snap/post you got the night before.
The endless messages of support you come back to, no matter what the outcome.
The person that you bumped into 3 weeks before, who you haven’t seen for 5 years who just said “mate you’re doing great, keep it up”.

The people that have believed in you, every step of the way, even when you didn’t believe in yourself.

These are the things that pop into your mind, and when you’ve retreated to the back of your mind & every fibre of your body just wants to stop, it’s these small things that keep you going.

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22127493_361850917572225_586943722_nSo enough of the heavy stuff, why is this at all relevant to you?
Has he been on the medicinal herbs?

Well no, obviously not.

It’s relevant because it’s relevant to all of us. Great, I do ironman. But really, it’s no different to any other hobby, job, pastime.

If you’re having a bad day, it’s not your week, or maybe you’ve just not had a good September.

Have a look around & find your team. The people that care about you, believe in you, want to support you. Even if you can’t see them straight away, they’re definitely there, & they’re the people that matter most. The people that can pick you up & get you through it.

Reach out to them, have a chat, say thank you.

Because behind the scenes, without them, none of it would be possible!

Stay tuned for a more up beat post next week 😉

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Run Fatboy – Run

65kg, lean, leggy & from a small kenyan tribe is how we envisage most high end distance runners to be.

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Even the occasional white athlete high up in the distance rankings appears to be running to find a sandwich. Before they slip through a grid in the road.

It’s easy to watch these guys knock out a marathon faster than you can walk to the shops, and assume all runners are like that.

That running and athletics clubs are made up of 95% Usain Bolt like animals, and a few coaches that breath fire and will judge you for being slow.

But this really isn’t the case.

In fact, 80% of the running community is the opposite, and you should check it out.

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Some of you may find the title of this blog slightly offensive, I promise that’s not how it’s intended. I’m the “fat boy”, in this scenario.

This month I have run my first marathon, 10k, duathlon and got my first 5k lined up soon.

I’m 84/85kg, 6′ 1, and wide. You don’t have to look far in a 10k to pick me out from the field. Instantly out of place.

For a competitive runner, I’m considered heavy.. very heavy. But I’ve been out there getting it done.

And it’s all kinds of fun.

It all started 4 weeks ago when I ran the fabulous Manchester marathon for my new partner, Asics.

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Now I’ve ‘run’ 4 marathons after 180km on the bike and 3.8km of swimming.
Easy pickings for a man like me.You’d think….

With a 25mi time trial on the Saturday, 5 hours sleep and a greasy fully English. I was on the start line Sunday morning thinking, “why am I here?”.

Having planned to run with asics team mate, the incredible Nick Butter, www.nickbutter.com I quickly found a comfortable rhythm, and decided I had the legs to push a bit.

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So, off I trotted, leaving Nick to waltz round, stopping at Tesco for an ice cream. As you do mid 3:20 marathon?!

Around the 10k mark I found myself up with the 3 hour pacer and decided I’d push beyond, seeing how much the legs would stretch.


Picking up Tomas B, another top ultra runner around the 15k mark, we decided to hold a firm 4:05/km pace, and chat the mid section away.
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At this point I knew I was moving well, even hauling around my excess shoulders & big frame, I knew I could string together a solid time. So at 35km I kicked out, opened the legs, and hit the gas button.
Then as expected, it hurt. It hurt a lot. Pushing and pushing, gritting my teeth and chasing down runner after runner, I crawled my way through some of the field in front of me, crossing the line in a very respectable 2:53:53.
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And it gave me confidence.

All kinds of confidence.

I knew at that point, that everything I’d heard about the lightweight runners, was a myth.

Sure, if I want to be competitive at big races, kona, marathons, halves. I need to shred the weight. Lose the excess.

But James Cracknell just ran a 2:43 at London marathon near 100kg, so what’s the excuse?

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Off the back of my new confidence I decided I’d play, push it to see where I could get to.

Seeing the asics boys running 120km+ a week, I started to build and up the miles.

I was lucky enough to visit my best friends parents out for Easter weekend, and momma Lightfoot’s birthday. To ensure I didn’t miss training, Alex came out on the bike for a chat, so I could run accompanied.

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I ended up running a 1:31 half marathon, with more in the tank. Not the ideal prep the day before my first ever 10k!
None the less we turned up in Regent’s Park, weary eyed & full of 4 Easter eggs each. To see what my legs could produce.The regular comments on the start line as I shuffled to the front, “he’s a big boy”, “backing himself there”..

A wry smile spreading across Alex’s face. He knew the drill.

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And as expected, 500 runners set off at 10am, me & 3 immediately off the front, hard at it.

Having never run a 10k I didn’t know how hard to run, what to do, how to pace it. So we’d come up with a plan.

Run on the heels of the fastest guy. And stay there.

How hard can it be?

Lead by a strong runner from St. Albans, the 3:35/km pace was just right to feel the pinch, without feeling burned out.

Sat on the back of the 4 I was sticking to the game plan. Lap one, 3.3km down. All 4 runners still in the game.

This could get real fun I thought. But these boys can run, they’re playing with me. Half way and someone was gonna open up that gas and ask all kinds of questions of our legs.

So I just held the pace, sat on the heels, kept the speed.

4K, 4 becomes 3.

5k, 3 becomes 2.

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Half way and I was feeling good. Hurting, but I knew I had a lot more.

And there was only two of us left?!

I couldn’t hold this guy the end surely. Lean, skinny, athletic. Clearly seasons from many a 10k skirmish.

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So I tried to hold him for lap 2/3. And managed to stay in contact, just sat on his heels. The awkward athlete that you just can’t shake off.

That’s when I passed Lightfoot. I couldn’t see the runners face but a crisp not from the main man, and I knew. I knew he was hurting, clearly more than me, so I could be in with a shot here?

If I could hold him to 8km, I could be in with a shot here.

The last 2km is just a viscous mind game, no matter how fit you are, how fast you’re going, it’s gonna hurt and you’ll have to dig deep.

But I had an advantage, my brief few years in rowing had taught me how to race side by side. A position few road runners or triathletes ever find themselves in.

The track mentality, knowing the mind games.

8km, I was still there, and he was looking around, worried, what was I going to do.

So I waited, picked my moment carefully. And as we split ways to pass a group of runners, I kicked out.

And for the first time in my life, I felt like I was running. Really, really running.

9km, 5 metres ahead.

Just two sentences on repeat in my mind.

“Don’t fudge this up, don’t fudge this up, don’t fudge this up”

“Go go go go go go go go go”

And I ran, and ran, and ran. Emptied the tank and came home a comfortable distance ahead. With a first ever 10k time of 35:18. Another very respectable start for a ‘big boy’.

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And the duathlon played out much the same. A bike course record even after 3 weeks off the bike, no shocks that was my strongest discipline.

Coming off the first run in 4th, off the bike in second. With gas still in the tank I ran the fastest second run leg, causing a bit of a stir amongst the athletes at the top end of the field.

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Who is this tall, unusually overweight man snapping at our heels?

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But the most important question, just because you think you’re heavy, are you?

The running community is one of the most welcoming in the world. Fellow Asics frontrunner Matt Rees showed that at the London Marathon carrying a fellow runner over the line in a video that fast went viral.

 

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Whether you run 5k in 15 minutes, or 50 minutes. Almost every club will welcome you with open arms, and have runners of your ability! You might not even think you can run 5k. It does not matter.

They’ll encourage you, help you, teach you tips and tricks. Chat to you, learn about your life, your interests, your hobbies. And before you know it, you could fall in love with the sport.

And you’ll ask yourself, what was I so scared of?!

Nobody will judge you. Because if you’re out there, getting it done, and striving for self improvement. You’ve already won the battle.

So get online, look for your local running clubs, find one with a time that suits, and go have yourself some fun!

I promise, you won’t regret it!

Be Young – Be Foolish

A week before my first ironman world championship qualifier of 2017.

On the other side of the world New Zealand, with nothing but sun, scenery, laid back lifestyles and time to reflect.

If you’re one of my friends, this title will excite you. A sponsor, panic you. And if you’re neither. But not to worry, I hope whichever you are you can take something away from my usual mumblings.

Life’s hard. It’s no secret that day to day there are many struggles that most of us could just do without.

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You spend your adult life going from handshake to handshake, emailing back and forth saying ‘sorry for the delay’.. until one of you dies…

It’s really easy to fall out of the habit of doing the things you enjoy, to let work & ‘adult life’ take over.

Gone are the school days of dashing home so you could do absolutely nothing and not a soul would care. Copying your homework off whoevers turn it was to do a few questions, so at least it looked like you’d given it a go.

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Really you were all out riding tiny mountain bikes round town, playing heads and volleys in someone’s back garden or a huge game of manhunt.

Occasionally you’d have a sports fixture that would get in the way, but you all played in all 10 different sports teams so you knew there’d be nobody missing out.

SAT’s, GCSE’s, detention, break time, the 3 o’clock bell, the chuckle brothers, dick and dom on a Saturday morning.

PS1, PS2, word shark and the word paper clip that used to do fun things for you.

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The list is endless, a continual reel of things that defined & shaped your childhood, and every kid your generation knows. They’ll remember all the things as if it was yesterday.

And the funny thing is, that was just my generation, for the older folk among you, you’ll have things you relate to. All be it a completely different list, like the invention of the wheel and the dinosaurs getting wiped out.

Just messing.

But your parents will have it, and theirs before them, and it goes on.

It’s very easy to forget that everyone has been there, everyone was young once. In an ever changing world there’s far more uncertainty. The 21st century is a crazy place where nothing is set in stone. The average person can have up to 9 careers, 7 sexual partners and a brand new super virus that back in your day, you’d have just shaken off and got on with. Obviously.

Freddos are almost 30p, you can buy your way into the main seat in the White House, but you can’t buy an actual house, if you’re under the age of 30.

In the worlds most powerful country buying a gun is easier than buying a beer.

It’s hard in the new world. The struggle is real.

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But why do we go day to day, doing things we just don’t care about? Things that really, have absolutely no benefit to our lives.

We just slot in with the rest of society, doing things because we think we should. Because that’s the way it’s always been.

Well stop.

Just stop doing it, and make a change.

Be foolish, make mistakes. It doesn’t matter if you’re 20 or you’re 50. You don’t know everything, and in 20 years time you may still look back and think: ‘I really wish I’d done that’.

Well now is the time.

Quit your job, go travelling, start a business, take a risk. If you’re young, move away, try new things. It gets a lot harder when you settle down, get engaged, have a wife and kids.

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And no, I’m not saying be reckless, I’m not saying throw your life away.

You have to be serious, and you have to understand that it’s tough. It’s scary, and it’s going to be hard. But than doesn’t mean it’s not possible. Nothing in life comes free, you have to be prepared to go through tough times, but make them work.

In the final few weeks of our architecture degree, we had a lecture about why not to be an architect. And it really caught my attention.

It’s very easy to go through your degree certain on what you’ll become, because you have to, because it seems obvious. A straight choice.

But that doesn’t necessarily point in the right direction.

Degrees now are fantastic at teaching you a diverse range of skills. You can leave university with a transferable skill set broad enough to point you in any direction, and the world really is your oyster.

All of you will know I turned my back on architecture to attempt to become a triathlete.

Why?

I hear the same things over and over. Architecture is a solid career, pays the bills, design cool stuff, have lots of fun.

Well not exactly.

Now I’ve changed career I’ve noticed something very clear.

Everyones perception of everyone else’s career is a glamorous high life that everybody should envy.

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And really that’s just not it.

Architecture isn’t designing amazing buildings day to day.

Triathlon isn’t flying around the world racing here there and every where.

And all the rich city folk you know that graduated on £45k+ are mostly earning the same rate per hour as an employee at McDonalds.

Of course, each has its perks. Architecture is designing the dream building, once or twice in a career.

The summer of triathlon is all racing, if you can make it through the vicious winter of cold, wet, boring miles.

And the city jobs do pay a fortune for when you get chance to spend it.

But you have to find something you enjoy, something you’re good at, and something you want to make work.

Because if you’re realistic with yourself and you’re prepared to put the work in. It can, and will, happen.

So go travel the world, but think how you’re going to fund it, where you can work, how you can save.

Start up your own business, but be careful with the money, and make sure you’re ready to go through to the tough times with it too.

Go out and make mistakes, get stuff wrong. Cause that’s how we learn, and no matter how old you are, you can still give it a shot.

Follow your dreams and all that. The clichés are true. You have to be prepared to work, but it can work! Nobody else is going to do it for you.

Because the last thing you want, is your future self to start a story with ‘I wish I’d’…

Be the one saying ‘remember when’.

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P.s. Life isn’t here forever. If it isn’t getting in the way of your career, have the beer, eat the cake.

If you didn’t win – did you lose?


So this video went viral this week, causing all kinds of arguments and throwing up some really heated discussions. If you haven’t already, just watch the video before you proceed.

Well this is quite a touchy subject, for many, as they disagree with the video and the message that it’s trying to send out.

If you didn’t win, did you lose?

and really, it’s so subjective that there isn’t really an answer, but here’s my stance on the topic.

And obviously you’re also entitled to your opinion, so I won’t call you right or wrong!

To lose: a verb in the english language meaning ‘the failure to win’.
If you lose, you are therefore a loser. The associated noun.

So if we’re talking techincal details, if you didn’t win.
You lost.
And you are therefore a loser.

Now in modern society the word ‘loser’ is more commonly associated with a derogitory term. Used by bullies and other intimitidating personalities to talk people down. It’s thrown around as an insult, a harsh term.

And thus, the word loser is something people don’t want to be associated with. Nobody wants to be known as a loser.

Now I believe that what the Louisvilles basketball coach is trying to get at, is that if you won’t be associated with the term loser, how are you going to improve? As he quotes ‘you gotta have a will’. Everybody thinks they deserve things without work, without sacrifice, without dedication. People don’t and shouldn’t be rewarded for finishing last, or only turning up, merely taking part.

Life can be tough, really hard, that’s no secret and won’t come as a great shock to many people. But tough times don’t last, tough people do.



And yes, I hate cliches as much as the next person. But more I spend time with high class athletes, influential business men & women, the more I begin to believe them. To realise there’s actually so much truth involved.

Local primary schools are currently trying to promote the idea of a growth mindset; that hard work gets results. And if you’re not there yet, you will be if you try hard enough.


If you take the example of an olympic podium. Most athletes are absolutely ecstatic with a silver medal, as they rightly should be. For many, it will be the pinnacle of their lives. Everything they have strived towards, all their hopes and dreams, coming true. There’s a reason there is so much emotion on an olympic podium.

Although for 80% of these bronze & silver medallists, it’ll last weeks, possibly months, before it just becomes fuel for the fire to attain the gold medal, four long years later.

Every day, pushing them further and further on. To do more than they thought posisble, exceeding the boundaries and reaching new limits. Because they didn’t win last time, they aren’t quite winners yet.

But are they losers?

In many sports, including my own, you can complete a whole season and not feel the need to race a single person. Sure, there will be lots of people in your race. But if you’re constantly striving for that personal best, them extra few miles, that constant self improvement. A few seconds off the park run, an extra 30 metres in your hour swim test.

So if you hit a PB every time, but cross the line last, are you a loser?

And I know what you’re thinking, no, don’t be stupid, of course they’re not losers.

No, the olympic silver medallist is not a loser. No, the person that finishes last at the park run is also not a loser. And the slowest swimmer included. They’re not losers, they’ve pushed themselves to the limit, and consequently they’re that little bit better.

And it’s the taking part that counts right?

Right?

Ah.

If only that was the case.

Unfortunately, life isn’t that easy.

They lost.

If me and you go for a job interview, and you get the job. I’ve lost. There is no second place. I don’t get paid, I’m still unemployed and I’m out of money.

I’m a loser. I don’t get a medal for taking part, I don’t get a certificate. I have to try again, and again, and again. Until I win.

I might have to rethink my CV, change the way I dress, improve my first impressions, gain more experience. There are many things that might have to be worked at.

But slowly, we start to become like the park runner, like the athlete, needing to improve, striving for the best out of ourselves. Everybody starts from the bottom. But that doesn’t mean you can’t reach the top.

Slowly, we can transform from being a loser, to being a winner.

Realistically, in any scenario there is only one winner. 2nd, 3rd, 4th, they can be great, but there’s still that bit of room for improvement.

So that leaves us with a middle ground in which, we are still losers. And until we win, we are all losers.

But I don’t think that’s a bad thing. If you’re happy losing, and happy settling where you are. Take home the medal for taking part, wear it with pride.

Although you won’t have pushed yourself, you’ll never know what you’re capable of.

So accept the fact that you’re a loser. But embrace it with a smile on your face. A smile because you know that that’s not the end, you’re not going to be forever a loser. And it could take time. People work for years before it pays off.

But believe in yourself.

Because it will pay off.

And losers, become winners.

“Rise and rise again. Like the Pheonix from the ashes. Until lambs have become lions”

 

 

3rd in the world: A few Thankyous

So my 2016 season has finally come to an end.

I’m sat in a bar, in OKC, with a beer.

Yes. A beer.

An alcoholic beer too!

it’s been a bit of a crazy season and looking back at what I’ve done it’s hardly been a bad one!

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So the world championships.

Well the swim was none wetsuit, 4.75km. Yes 750m longer, in the worst conditions I’ve ever swam in. And that was probably the best thing that happened to me all day.

Getting out of the water in 1:45 I thought that was it. Race over. I knew everyone would be so far ahead, I’d never catch them.

So I took the pressure of myself, put my head down and do what I do best.

Play cycling.

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So I set about lighting up the bike course. If I wasn’t gonna medal, I was gonna make a statement.

Averaging just under 40kph I was reeling people in like they weren’t moving. Passing 10-15 of my age group on the bike, I knew I was in the top 5 starting the run.

So I cracked on with the first lap, and in true triathlon fashion, I felt awesome.

Then it hit me like a train.

But I dug deep, and brought home the honey. Averaging 5:28/km in the heat. Overall a good day out.

Seeing as I completely missed winter there were lots of sacrifices to be made early on in the season.

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I missed a lot of big races along with hours of training, and getting back into it alongside finishing an architecture degree was a real struggle. Having only had alcohol twice since mid March, my already limited social life took a hit too.

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To get me back up and running I’d like to make a massive shoutout to Lucy for putting up with my moaning day & night and the studio morale support. Along with all the architects, despite constant training related abuse, they’re a great bunch.

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It literally wouldn’t have been possible without the boys in the flat constantly having a laugh through the hours we were home. And Lightfoot & Berry’s culinary workshops.

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And the forever mighty ‘famous five’ dinners that would put a smile on any food lovers face.

 

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Considering I started triathlon last year I still can’t quite believe I’ve broken two of the Bath CC records from 1993 along with a silver medal at European Champs and a bronze at the worlds.

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Not to mention a 25.07 BAR score in my first season racing anything over a 10 mile time trial.

Bath cycling club have been an incredible support throughout this and I’d thoroughly reccomend them to cyclists of any level.

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I owe a special mention to Jim at 73 degrees cycles and Darren, without who my bikes would (& did) fall apart.
img_3459 Getting back to it post injury has been hard, mixed with having my first international races in some really strong fields & local racing being barely easier, it’s been a bumpy season.

The local time trials have been great to keep me on my toes but a heavy race schedule with an average of 1.7 races a week since June it’s been really telling on the body.

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I’m more than excited to have some down time without having to perform at a high level for such a long time.

The normal life of a 22 year old with beers, catch ups & nights out are definitely on the line up for October. Along with some quality time back with these animals.

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Obviously only two beers though. Let’s not get carried away…

I’d really like to thank Congleton Town Council for their generous donation to help me race in America. Along with Federal Mogul who’s payment will be put to great use for next year.

I owe John Honey a thanks for keeping me fresh in the build up to Europeans along with afterwards and I’m excited to keep their support through the off season to keep my body in one piece through the high volume months.

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But finally I really can’t thank Cath & Rob Midgeley & vigilance QA enough for the support. Along with obviously mum, dad & Laura. Without this power 5, I wouldn’t even have made it to the start line of 80% of these events, and I definitely wouldn’t have made it to the finish.

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Although it doesn’t look like that hard a job.

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Fingers crossed I’ll stay injury free through winter & I’m excited to see what next year has to offer. Hopefully a mixture of hard miles, a full time programme and a new mindset will open more opportunities next season.
So stay posted for the winter blogs, that time we all love with bad weather, short daylight hours and dangerous conditions.

And if not. I’ll see you in New Zealand.

Meanwhile I’ll leave you with this:

New Zealand Course Records

#backyourself

#roadtokona

Who We Are is Why We Win.

“You can’t do that”.

A phrase in my life I’ve come to get pretty sick of, first off, why? why can’t I do it? Who’s telling me I can’t? Who makes the rules?
Now we’ve all heard the phrase, I do what I want. And yes, yes you do.

I remember one of the first times I was told I can’t do something, it’s still striking in my mind. One of my old rugby “coaches”… less one of the actual coaches and more one of the many self proclaimed, told me I’d never be able to dance and play rugby, it made me soft. Only a few months later I was one of the only players in the squad to make county trials, and not long after I was captaining our side whilst doing ballet 4 times a week. Who was he to tell me what I can and can’t do?

Now I know, that’s a minor story in the grand scheme of things. I was told in College by Roisin Dunn, the vice principle at the time, that I’d never go anywhere in life, never be anything. Since then I’ve earned a spot on 3 GB times and am due to graduate with a BSc in Architecture from one of the most prestigious architecture schools in the country.. She’s since been fired, who’s winning that one?


I was told you couldn’t do architecture and play sport. Sure, I’m not set to get a first, but I’ve had two good jobs, had my work complimented by many people and it’s certainly no worse than the majority of the year.. And I’ve rowed for the university first VIII for two years, finished two ironman’s and barely missed a days training.

I cycled 240km into a headwind at almost 34kph. in my first season of cycling, on a road bike, stopping once briefly for water. I didn’t think that was possible! Until you try, how do you know that? You read it? Some chop on the internet told you? Riiiiight.


So why isn’t that possible?
It’s because it’s tough. Life is tough. And people want to tell you you can’t do it. They want to make excuses, so they themselves feel better. Give themselves the excuse of ‘it’s impossible’ therefore they’re missing out.


Season two and I’ve done a sub 10 ironman, sub 4 100 miles, broken a 23 year old club record, pb’d on numerous 10’s & 25’s, all on heavy legs. We decided what’s possible for ourselves.

Would Ironman be growing so fast if it was easy? No. But is it really that hard? When 50 year old guys get round at the best part of 100kg… really ask yourself, how demanding is that? We turned up to an ironman, 6 months into triathlon, and in 31 degree heat all went comfortably sub 14. Huub told us we’d never go sub 14, they bet £200 and some doughnuts against us, well why not?

I saw a man in Wales, with one arm and one leg, go sub 10 hours. At some point in his life, he’s probably been told he can’t do it. Probably numerous times, but look at him. Setting an inspirational example, why can’t you do it?

A 13 year old and an 80 year old have climbed everest. Yes. it’s £50,000. Yes, it’s technically one of the hardest things to do in the world. But I’ll repeat, a 13 year old has done. Come on now, you’re not telling me that 13 year old is in better physical condition than some of the people I know?

Probably not.


Lets move away from me, and away from the crazy. Lets look at some more real examples. Sam Courty, she started rowing at university. 3 years later she was sat in the GB women’s 8 racing the Huskies in Washington for the Windermere Cup. People would say that’s not possible… well it is, she did it.

UW mens crew, ‘who we are is why we win’. They don’t listen to anyone. They’re a university that races international crews for goodness sake, they’ll tell you what they can and can’t do. And you’ll sit and listen.

Bradley Wiggins, Olympic medal holder, Tour De France winner, he was told a million times he couldn’t do it. Did he listen? No. Did he care? No. There are literally thousands of examples I could bounce around.


You can’t do it.

Just mull that over for a second in your mind. Ask yourself why? Literally. Why?

Lets take a step back, a big step back. To about 100 years ago. Flying was impossible, reaching the moon was impossible. For goodness sake electricity was impossible once upon a time. But it’s there, we have it, we can’t get rid of it!


So why are you letting yourself be governed by people that are in no better a position to comment than yourself? Try new things, take up a new hobby, let your hobby become your job. Believe in yourself.

The older I get the more I’m beginning to believe the cliches. They’re thrown around by mums, minders, grandparents. You can be anything you want to be, follow your dreams.


I hate cliches.
They make me sick.

But it’s unfortunately true. There’s so much truth in it. Take a step back and look how far you’ve come in life, everything you’ve achieved, everywhere you’ve been, everyone you’ve influenced.

And back yourself.
You decided what you can and can’t do.

Who we are is why we win.
“You can do that”.

European Championships – 2nd

Well the title doesn’t lie, and no I can’t quite believe it myself.

A few weeks out from the race I knew I was moving well on the bike, and fairly well through the water, but I still hadn’t had the all clear to run.

It was only 3 weeks before that I finally started putting one foot in front of the other and making progress. A good two weeks running, running a max distance of 10km (6 miles) was hardly the ideal marathon prep.

None the less I had no other choice.

The week of the race was a bumpy one.

I turned up in Poznan excited, eager and anxious. I started my heat adjustment, training in the sun, met the other members of the team and started to settle in. Standard procedures.

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Before id even made it to registration Id come down with a very chesty cold. Leaving me drained & achey I wasn’t sure what to do.

Could I race? Would I be ok? Should I rest?

It came on too fast to have caught it on the plane, I must have come down with it in Britain. A classic British cold.

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Determined not to make excuses and to race on the bigger stage I filled myself with orange juice & vitamin C, and sucked it up.

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When race morning finally came around it had improved to a sniffle and a small cough, nothing I couldn’t handle. So I put on my pre race playlist, had my oats, yoghurt & granola. And walked over to the start.

There was nothing more I could do from here, nothing that would change the outcome of the day. I knew I just had to trust my training, believe in my miles & pray the run didn’t blow up in my face.

The opening ceremony was soon out of the way & we were in the water, ready to go.

Game time.

The canon erupted next to us, sending a thunder of noise echoing down the lake and this was it. Head down and go.

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The swim was fairly smooth & felt over almost before it had started. The course was slightly short which I knew would play to my advantage. Barely seeing any other swimmers I knew I’d held off the next wave & kept myself in contention for the race.

T1 was a shambles.

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Tripping up the ramp and leaving my Garmin in my transition bag I had to re rack the bike and go back. A direction nobody wants to be headed.

None the less I was finally out on my bike and making strong progress.

I knew id have to keep my heart rate exceptionally low if I wanted to finish the marathon after only running 10km. So I was aiming for a 140bpm.

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I’d have to trust my cycle legs would still take care of business in this zone.

And I was flying.

Ticking people off one by one I knew they wouldn’t hold me off for long.

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After an uneasy patch on the second lap I began to build again. Turning on the heat as the others started to hurt.

And true to form I got out of the chair feeling fresh in a 4:45 cycle. 142bpm.

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Mission accomplished.

Now in the back of my mind was the infamous sub 10 ironman. Propelling me into the top 2% of ironman athletes. I didn’t know my current position but I’d assumed I’d need roughly a 4 hour marathon.

A comfortable target, when I’m on form.

I took the first 12k very steady, but before I made it to halfway, the pain came on. And it came hard. And it wasn’t stopping there.

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I was determined to not stop running. No matter what, no matter how much it hurt, I was just gonna put one foot in front of the other, and run.

By the third lap I was in tatters.

My legs had blown up, my head was swimming, my lungs tight & empty. I was in pieces scattered around poznan.

But I was still running.

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With a monumental will power, like nothing else I’ve ever had, I wasn’t stopping.

I wouldn’t quit.

And before I knew it I was on the final lap.

10km left.

The pain was like nothing I’ve ever experienced. Every fibre in my body was screaming out.

And then it got me.

The cramp.

My toes curled up with a force I couldn’t control and my calves seared with pain.

Falling into the sand I curled up, was this it? Game over?

I couldn’t let myself stop 6km from the finish.

I managed to get up and keep going. 1km later it got me again, another brief pause. I could do this. Come on.

And with a final push I trundled round to the finish area, through the crowds not even managing a wave or a smile.

 

It was over, the clock showed 10:13 and I was done.
Curled up & whimpering into my family I finally stabilised and sorted myself out. Never again will I run ill prepared.

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A quick glance at the online results quickly revived the mood.

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9:58, 2nd.

In an unreal turn of events, the clock had been showing the male pro time and I had done it.

European championships – success.

Drinks all round it seemed.

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Let’s go get worlds.

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