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@duathletebarnes
Bit late in the season for my first TT. 22:51 will do though! Knuckle down for next season I think! #TT #timetrial #bike #bikeporn #instabike #boardmanbikes #cycling #bikestagram #cardio #garmin #instacycling #bikepics #ttbike #timetrialbike #race
Functional threshold heart rate test today. 20min warm up 30 mins hard as you can. Cadence 90-100 and record avg HR of last 20mins! 20 mins cool down. You can see how brutal this was by the river of sweat! 😳😆 #fthr #turbo #heartrate #tt #timetrial #boardman #boardmanbikes #instabike #bikeporn #bikelife #training #cardio #cycling #fitness #cyclingphotos #bike #cycling
Anything more satisfying than fitting a new drivetrain on the fixie!? #fixie #miche #ukcyclechat #cycling #bike #instabike #instafixie #fixiegram #fixie #fixielife #fixedgear
#2015bestnine my 9 most popular pics of 2015! Happy new year one and all! Make the most of every moment of 2016! #happynewyear #nye #2016 #2015
@UKRunChat flattening some ploughed fields back into #trails @NorfolkTrails #ukrunchat #norfolk #trailrunning #run #trailrunning #trailrunning #trailrunner #running #instarunners #instarun
Back on it....training! 45min turbo, welcome back to my mate lactic! #training #ukcyclechat #uktrichat #duathlon @uktrichat @ukcyclechat #training #cycling #cyclist #turbo
Beasted at circuits = 40mins of X1 exercise for 1min then X1 OhNo repeat #circuits #hiit #squats #burpees #plank #squatthrust #sprint #pressups #cardio #fitness #workout #instafit #instafitness
Duathlon World Champs!
4th in my age group and 1st Brit in my age group (which pre qualifies me for next years World Champs in Spain) is not too shabby a result for my first time competing at World level hey? Errrrrm NO it really should have been at least Bronze medal position. I even wrote down what I expected to achieve before I left the UK and sealed it for Beth to open post race. It read:
1st Brit in age group Bronze medal
I did truly believe I was capable of pulling that off. Nearly got it right!
Once again I was struggling with what I thought was Achilles/ankle mobility issues which meant taking pain killers just before lining up at the start. I was in discomfort as soon as the run started. (excuses, excuses) I have since found out its a problem with a tendon (Posterior Tibial Tendon to be precise) that supports the arch/flex of the foot. At least I’ve now got time to get things properly sorted ready for next year! I don’t think anyone ever lines up on the start line 100% fit so it’s probably the same for most old codgers!
Anyway what an event location Elder Park in Adelaide was, with the Oval providing the backdrop it really felt a bigger stage than some village field back in the UK! Looking back, my time in Australia was a real mixed bag, some days I felt like I was on holiday, some days I had to focus on a bit of light training, some days I was a bit nervous, but all the time I was missing my wife and children like mad. I was fortunate enough that I had family (The Sparrows) living in Adelaide who from the get go told me I was staying with them! I just can’t relay how much this helped my preparation. I was left to get on with things, using the house as if it was mine. I even had my own dedicated shelve in the fridge that no one else could touch! 😆 it was great to catch up with them all and for the 42nd time THANK YOU Helen & I guess Steve! Especially for running me about to Elder Park and back multiple times. It was really good to see Elisa, Big Mike and his crew & Elisa’s friend Kelly who’s now trying to get me to do an Iron Man! A special thank you to my Mum and Dad who came over with me, and really helped me out with coming with me to GB HQ to look after my bike, the parade of nations/opening ceremony and help suss out the course and transition etc.
On to the race….chatting to one of the guys in my age group, Dan Blake, he put it out there that he was looking at 16:40 for the 5k (which was actually 4.8k) which I was happy with. As soon as we went off Mr Spain (15:40 5k man) was out of the traps and gone which was expected. I managed to get past the quarter back for the Dallas Cowboys - some USA chap who looked like an 100m sprinter or like a Mr Universe competitor! 😀 That left Mr Brazil, Dan and myself setting an average pace around 5:25 min/mile. After about the first mile the pain in my foot had subdued a bit so I decided to try and up the pace a little. Mr Brazil dropped in behind but his breathing suggested he was struggling a bit. Dan then tucked in behind him.
I came into T1 2nd place in my age group and 14th overall. Transition was pretty smooth however my “flying” mount onto the bike was a bit all over the shop. Nothing too major just not smooth.
The bike leg was 2 laps of 6 miles. The first lap I really struggled with, legs just wouldn’t get going and felt the lactic already building up! I finished lap 1 8th in age group and 69th overall…..Not good. Second lap went how the first one should have gone. Legs felt better, managed to catch everyone in my age group and actually came into T2 1st in my age group (Gold medal position!) and 27th overall! Average speed 24.1mph.
T2 was quick as it always is but I soon lost my 1st age group position to Mr Spain who sprinted past me as if he was doing the 100 metres, and hadn’t been on the bike! Next went Mr Brazil and 3 Aussies. I tried to tag onto the last chap but the pain was back in my foot so I had to ease back as I didn’t want to jeopardise finishing. My pace was rubbish - 6min mile so I just sat at that pace until we turned to start coming back. At this point I decided to just pick off anyone who was in front and use that as a positive, just as long as no one overtook me, which they didn’t. I went passed a couple of Aussies but couldn’t see if both were in my age group so I was unsure what position I was in. Into the final 150 metres, just before the finish blue mat I could see the last Aussie in front of me and I gave it everything to try and catch him but it was too late.
As mentioned at the start I finished 4th in my age group and 1st Brit in my age group. 17 secs off 3rd and the Bronze medal I wanted!
Cheers,
Barnesy.
1st Brit & 4th in my age group @ World Champs. Wanted that bronze medal though! #ukrunchat #ukcyclechat #duathlon #instarunners #running #cycling #runchat #dwc2015
Bike racked, ready to roll! Fantastic backdrop of Adelaide Oval #dwc2015 #TeamBarnesy #duathlon
For those who have been asking. This will be the live feed for Duathlon World Champs. My age group goes off at 8:06am Sunday which will be 10:36pm Saturday night UK! http://www.triathlon.org/live #TeamBarnesy #dwc2015 #seeyouinadelaide #duathlon
Few pics from Adelaide preparing for Duathlon World Champs this Sunday! Fantastic location Elder Park just by the Oval! Spin on bike felt good, bring it on! 😁 #Adelaide #worldchamps #dwc2015 #cycling #running #runchat (at Elder Park Torrens River)
Thanks as always to my sponsors!
http://enigmediamarketing.com/ - Social Media Management, Online Marketing, Proofreading, Copywriting & More!
http://www.broomboats.com/ - LUXURY MOTOR BOATS HAND-BUILT IN BRITAIN FOR OVER A CENTURYTHE VERSATILITY AND FREEDOM TO EXPLORE IN EFFORTLESS STYLE.
http://www.brecklandmowers.com/ - Garden machinery sales & service
http://www.dandy-horse.co.uk/ - Custom Bicycle Shop and Café in the heart of the fine city of Norwich.
So one final training session tomorrow and then its time to box the bike up and get set for my flight on Sunday to Adelaide for the Duathlon World Champs. Thanks to everyone for their support and to those who have shown interest in my X Factor-esque "journey" ;) Massive thanks again to my sponsors Enigmedia Marketing @broomboats Breckland Mowers & @thedandyhorse I really wouldn't be in this position if it wasn't for your support! Also big thanks to the guys at triharder for all their help, they have always given me great advice on top of the great service and gear they provide! Thanks to The Sparrow's (Helen Sparrow) who I'll be staying with. Looking forward to seeing you on Tuesday! When I started to add in a bit of running training back in Jan never did I think that 10 months on I would be about to compete for GB! All of the training is now done, and is about to be put to the test. I'll see if I am a good coach or not! I feel about as fit as I can be for a 57yr old ;) Whatever the outcome I'm just going to give it my absolute everything......That is a given. Life is about pushing yourself, challenging yourself in everything you do. An easy life is a boring life! Cheers, Barnesy p.s. Just seen someone in my age group can run a 15:40 5k - blimey that's shifting it! p.p.s Photo of my 'Wall of motivation' aka motivation wall ;) This is what I read over and over again during my weekly turbo bike sessions in the garage. What legends can you spot? - Lombardi, Lee, Ali, Tyson, Jordan, Redgrave, Karnazes, Gebrselassie.....BRIGGO! #TeamBarnesy #duathlon #running #cycling #motivation #motivationalquotes #quotes #brucelee #ali
Thanks as always to my sponsors!
http://enigmediamarketing.com/ - Social Media Management, Online Marketing, Proofreading, Copywriting & More!
http://www.broomboats.com/ - LUXURY MOTOR BOATS HAND-BUILT IN BRITAIN FOR OVER A CENTURYTHE VERSATILITY AND FREEDOM TO EXPLORE IN EFFORTLESS STYLE.
http://www.brecklandmowers.com/ - Garden machinery sales & service
http://www.dandy-horse.co.uk/ - Custom Bicycle Shop and Café in the heart of the fine city of Norwich.
Ipswich Duathlon & Dandy Horse
Ipswich Duathlon
So the Ipswich Duathlon on 13th September was my last warm up race before I fly out to OZ for the Duathlon World Championships. During my taper week (week before race when you look to reduce training volume by 50%, but keep intensity of sessions to ensure you’re rested for race day) I went for a brick session on the Tuesday evening (bike-run) with the plan to hit a few miles at race pace. This went really well and I felt fantastic during and post training. However following my cycle commute to work the next day I noticed something wasn’t right with the area I had an inguinal hernia 2 years ago....long story short...I thought I had ruptured my hernia and booked in with the doc’s to get a scan, had written off the Ipswich Duathlon as it was in 4/5 days time. I was also concerned for the World Champs. With a constant feed of ibuprofen, icing and stretching the direct pain had subdued by Thursday but I was left with back pain, so cancelled the doc’s. After consultation with my management team (my darling wife) it was decided to still go to Ipswich and use the race just to practice transitions etc.
Got down to Ipswich Saturday afternoon and after a look at the course which was also being used as part of the Tour of Britain 7th stage I was keen to get in my hotel room, have a bath and try and sort my back out. This would not be the case. It turned out I didn’t have my own room in the hotel but had been put up in a house across the road, which also belonged to the chap who owned the hotel. Ok I thought that’s not so bad - house to myself nice and relaxing, use of kitchen, nice bath etc. Then came the comment that I would be sharing the house with 3 builders, and the joke “oh and don’t worry they won’t steal your bike as they wouldn’t know how to use one!” Lets just say as soon as I got the key to my room, I locked myself and my bike in the room and didn’t come out. No relaxing bath for me! I was then woken at 03:30am by some dubious noises that I don’t even think I could detail! So as what is now becoming the norm not great preparation for a race!
On to race day! My warm up just consisted of trying to loosen up my back as it was so tight I was worried I might actually make it worse during the race. I was still trying to make it comfortable whilst lining up at the start. My thought was just to see how it goes and not risk the World Champs even if this meant pulling out of the race (arrrgggh the thought of that!). There were a few guys racing who I knew from the Newmarket Duathlon a few weeks before so once we got underway I just sat behind them to see how the first mile of the 5k run would go. Well as soon as the blood started pumping and the adrenaline got going the back eased up and I felt ok. Decided to stretch the legs after the first mile and broke away from the pack with one other. Came into transition in 2nd place as for some reason the chap who had joined me in the run decided to sprint full on for the last 800 meters as if it was a 5k race.
Onto the bike and I think I had the best bike leg out of the 4 Duathlons I have done so far. Nearly averaging 24mph for 23k so quite happy with that on a coarse that had a few challenging hills. At one point I did get caught up behind a car that wouldn’t overtake 3 bikes. I was travelling about 27mph and went down to about 15mph. I did think about overtaking the car and bikes at the same time but didn’t want to risk a penalty. Came in 2nd on the bike.
Final 5k run felt really good and I was upping the pace at each mile. Looking back at my pace which was 5:59 I know I could have put it in more and probably hit an average pace of 5:45/5:50. 1st place in run.
After all the drama and injury leading up to the race managed to get away with 1st place and more importantly no injury problems post race!
Final splits which include transitions which is a shame as would have liked to have seen how long transitions were are:
1st 5k run = 16:59, 23k bike = 36:08, 5k run = 19:03
Total = 1:12:10
After the two warm up races have both had some drama in the taper week (remember the horse fly bite days before the Newmarket Duathlon!) I think i will be more concerned if something doesn’t go wrong the week leading up to the World Champs! ha ha ha.
Dandy Horse
I am really pleased to announce that the Dandy Horse - custom bike shop and cafe in Magdalen Street, Norwich have joined #TeamBarnesy as a sponsor. If you haven’t sampled their delights yet make sure you do! Dandy Horse has got a great feel about the place, very friendly team who make you feel most welcome. Awesome coffee, cake and chat about all things bike/coffee related:
http://www.dandy-horse.co.uk/
Not long now!
So I’m now on day 4 of my planned 7 days rest (well except the 100 mile cycle commute & i will only make it to day 5 before I do a decent training session!) before I hit the biggest training block of my life. 3 massive weeks of absolutely everything before I board the plane to OZ. All I can be certain of Is no one I will ever compete against will train harder that me. Big statement, but a fact I truly believe. I will never be out worked. Can’t wait to get it on......
Cheers,
Barnesy
#TeamBarnesy
Thanks as always to my sponsors:
http://enigmediamarketing.com/ - Social Media Management, Online Marketing, Proofreading, Copywriting & More!
http://www.broomboats.com/ - LUXURY MOTOR BOATS HAND-BUILT IN BRITAIN FOR OVER A CENTURYTHE VERSATILITY AND FREEDOM TO EXPLORE IN EFFORTLESS STYLE.
http://www.brecklandmowers.com/ - Garden machinery sales & service
http://www.dandy-horse.co.uk/ - Custom Bicycle Shop and Café in the heart of the fine city of Norwich.
One of my fav brick sessions today 5k run (6:30 pace), 20 min turbo HR Zone 3, 5k run, 20 min turbo. Photo of averages from last 20 min turbo. Getting stronger on the bike #makeithurtnow #duathlon #training #turbo #cycling #running #runner #run #bike #cyclist #ukrunchat #instabike #instrun #rungram #cyclechat #garmin #edge500 #garminedge #boardmanbikes