Age Group Duathlon

Training, racing and the random ramblings of a Duathlete

The Magic Kingdom, Family fun and hard work

August is always a busy time, although most people are racing triathlon during the warmer weather, with School Holidays in full swing it’s a tricky time juggling work, childcare, training volumes and having fun with the family which takes priority. It’s so easy to get wrapped up focusing on Peak Watts, Heart rates and Fitness Summaries that you begin to lose sight of the really important stuff like having fun with your family. So this year we decided to surprise the kids with a trip to Disneyland Paris in the Holidays.

Before this there was the small matter of Prudential Ride London 100 and ensuring thousands of riders get off on time.It was an early start, up at 3am to be on site to ensure the Blue and Yellow Waves went off smoothly and thankfully no rain and a full 100 mile course this year.

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Another week back at work and in training and the excitement was beginning to build for our Holiday, I’m not sure who was more excited the children or Wendy and I. But first the matter of banging out a Sub 20 min Parkrun at Basildon, by no means a flat fast course with a damn hill to contend with on 3 laps, but it set the tone for a great week away from work.

It was our first time in Disneyland Paris and we were looking forward to the rides, the parades and the fun and laughter. I was expecting a relaxing easy week but we spent so much time on our feet all day from 7am until midnight and beyond that I felt I had been smashed hard in an overseas training camp. I managed one little training run whilst away but it was all about quality family time and we had plenty off it as some of the pictures show.

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The weather was an added bonus with most days reaching 31c !! Pretty hot and humid but better than the pouring rain were having now.

Travelling back on the Eurostar we were home in around three hours absolutely wacked out, hence missing Parkrun the following morning, but boy do we have some great memories to treasure.

Back to the Stadium ….. Again !!!

Sunday 16th saw us heading back to Olympic Park for the 4th time in around 6 weeks. Another crack at the Super Sprint Duathlon at the Velopark and Velodrome. The weather was kinder this month but the pace was quicker, I learned from the previous race how quick you need to be on the first run and keep up with the super fast guys to be in contention. I hit the first Mile in 5 min 49 secs and 2nd in 6:34, topped off with final run after bike leg of 6:21 !! I managed to keep ahead of my fellow athletes and hold on for a 3rd place AG finish and a nice bit of bling. It was great having everyone there to shout for me even my daughter managed to leave her onesie at home on a Sunday.

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This will be my last Sprint Distance race for a while as my main focus now moves to the Wiggle London Duathlon on 20th September at Richmond Park. where I’m taking on the Classic 10km /44km/ 5km distance.

Looking further afield and into 2016 The ETU European Triathlon Union have recently announced that Powerman Denmark will host the Long Distance European Duathlon Championships, a switch from Powerman Holland over the past two years. This will increase the coverage of the Sport amongst Nordic countries and hopefully bring a wider audience and support to Copenhagen over the weekend of 7th-8th May.

British Triathlon have yet to open up Team registration for this event which is a little frustrating as the early bird entries increase from 1st September and athletes need to book flights and hotels etc.

Training is going very well thanks to my Coach Barron Mendelssohn, who is very happy with my progress and results. I must also thank Bianca for the latest Bikefit at we made a few tweaks to the saddle and seat post for my latest race and felt much more powerful and comfortable set up and I’m looking forward to getting some increasing mileage in before the nights start to draw in earlier.

Over the last week or so, I’ve been reflecting back on the holidays and where my journey began and the path I have taken so far. I recently saw the picture below where I took on my first Charity 5km to kick-start my weight loss and compared that to a recent picture.

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However I have also had the time and opportunity to track some friends and fellow athletes on their Ironman Adventures in recent weeks, noticeably Tally Hall, Scott Youngson and Matthew Dodd from IM Copenhagen and James Bunn at IM Vichy all from my fantastic club East Essex Tri (If Carlsberg did Tri Clubs)

and the exploits of Amy Kilpin and Jane Hansom and Joe Skipper recently have made me think about my long-term goals.

So after talking to my coach and family I am going to be focusing on long distance work and my aim is IM Barcelona 2017, this will give me time to plan my training and racing next Spring and into Summer ready for the following year.

I’m in Callela for IM Barcelona this year as part of the Swim Start Team and finish line crew so I hope to gain some more inspiration from the IM family while I’m there and cheer on another of our East Essex Crew Josh Bowers who will be out to smash the course.


I look forward to seeing you there !

A Sizzling Summer of Sport (and the odd thunderstorm)

It has been an exciting last few weeks for me here with a couple of trips to the Olympic Stadium the Velo Park and next Sunday back for the third time to set off the riders for Prudential Ride London-Surrey 100.

Morrison’s Great Newham 10k

On 19th July I went back to Stratford to compete in the Morrison’s Great Newham Run, a 10k race around the Olympic Park and finishes by entering the stadium, running underneath on what use to be the warm up track before entering the stadium to a rapturous applause before running the final 300 metres on the track.

I was placed towards the front of the first wave just behind the fast paced club runners and got off to a good start but it was a rather warm 24*c, my Garmin 610 strap broke before the start so ended up running slightly blind to the pace, I felt good but didn’t realize how many inclines and bridges there were over railway lines, access roads and canals around the park. Entering the stadium there is always a great atmosphere from all the families supporting all runners.

I entered the track opened up for the back straight then cruised round the top bend sprinting the final 100 metres. a New PB of 42 mins 31 secs but I hoped to have gone quicker to be fair, finishing 356th out of 10,000 wasn’t too bad. The best thing was that I finished so early I was through Westfield and on the train home before the shops had even opened.

Olympic Velopark Super Sprint Duathlon

Sunday 16th I was back again at Stratford at the VeloDrome and Velopark which really is a great Legacy of the 2012 Game. The weather was horrendous with strong winds and torrential rain, but I guess we should be used to this now with British Summertime.

The race format was 2 mile run, 10 mile bike and 1 mile run to finish. This was my first time on this circuit but I could see there was a quality field of competitors but some familiar faces who would no doubt be placed among the medals.

As always I got off to a flying start with 6:03 for the first mile, keeping up a high leg turnover into T1 and swiftly out on to the bike, I opted to stay in run shoes and use standard pedals so as to save seconds in both transitions which proved to be a wise decision, especially given the conditions. I hit the bike hard for the first 3 of 4 laps but started to ease up on some bends due to the standing water, then on lap 9 and 10 pushing 5 seconds faster per lap to give a gap into T2 and off on top the final 1 mile run. It took a while to find my run legs in the torrential downpour but managed a 6:45 mile to finish 4th in my Age Group and 9th overall, just 9 seconds behind 8th place too.

The Age Groups for this are 40-49 not the usual 40-44, 45-49 etc and the top and with 1st,2nd, 3rd in my Ag coming 2nd, 3rd and 5th overall I was pretty please considering the conditions and first time on the course.

I can’t wait to smash this in the dry !!

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It was also a great opportunity for my son to come and watch me race again and to see inside the Velodrome.

Prudential Ride London -Surrey 100 

This weekend see the 3rd year of the Prudential Ride London Surrey 100 cycle ride. For those of you who don’t know I’m also part of the London Marathon events Team, which includes London Marathon, Ride 100, Bupa London 10k and Westminster Mile.

I won’t be riding but i will be on site from 4:30am !!!! to set you all off, so like all of you taking part I’m praying for good weather and hope you all have an enjoyable ride out and back.

There are other events alongside the main mass ride such as the Grand Prix, Brompton Race, Sky Freeride. Click here for further info.


Over the last two months I have been following a training programme set out by my coach and using Training Peaks to monitor my progress using Heart Rate zones and power output which is great when using the Wattbike in the gym, pair the App up with your Garmin 810 and 610 and everything becomes accountable and more importantly lets you plan rest days when your body says it needs them.

I am already feeling physically stronger and leaner but mentally I have more confidence in my approach and looking forward to the next few races ahead, especially London Duathlon on 20th September at Richmond Park.


I have also had some good news in terms of sponsors so I would like to introduce you to them and tell you a little more about their services, what they do for me to help me on my journey and what they can do for you.

Bianca Broadbent –

Physiotherapist/Head Bike Fitter/Consultant Bike Fitter to Cycles UK

Bianca is an experienced cyclist and enjoys road riding, time trialling, mountain biking and dabbles in duathlon and triathlon. She is therefore well placed to understand the fundamentals behind a good bike fit as well the biomechanics of the body.

She prides herself on understanding and problem solving issues that females have on bikes, and has a special interest in amputees/paralympic cycling and biomechanical disorders.

I first went to see Bianca last year when I bought my Argon TT bike and was amazed by her thoroughness and expertise when setting up my ride. Having bought a new Merida a few weeks ago, it always makes sense to ensure that any new bike is set up to match your individual biomechanics. The last thing you need is to come off the bike and transition and be suffering from cramps of tightness because your seat is too far back your shoulders are aching because you have been putting too much pressure on the handlebars.

Bianca offers clinics throughout the South East, Kent and West Midlands.

Take a look here for more info–bike-fitting.html

Louise Johnson DHP MAPHP (Acc) Dip PT

Louise The Body Matters

Louise created The Body Matters in response to clients expressing the desire for a purpose-built, wellness and massage centre in the Southend area.

Louise is qualified in many areas of massage; primarily sports massage, remedial massage and therapeutic massage.  Louise is a qualified Personal Trainer.

Sport and Remedial Massage 

Sports and Remedial massage or Deep tissue massage is a deep treatment that loosens tight muscles and breaks up the areas of tightness in muscle fibres.  This type of massage focuses on restoring and/or maintaining full functionality of your muscles.   The general aim of this type of massage is to aid performance and prevent injury.  Muscle injuries will often heal more effectively with the help of a sports massage.

Her clients come from a wide variety of sporting disciplines, including running, boxing, cycling, rugby, football, golf, tennis and body building.

With this type of massage she has also helped dancers, office workers and busy mums who have aches in their lower back, sciatic pain, neck and shoulder pain, tension headaches and forearm pain.  She has also helped many clients who just want to improve their mobility or range of movement in maybe their shoulders or hip. Another Sports Therapist from the Team who thankfully treats me on home visits when I’m pushed for time is Kieran Mote Sports Therapist. BSc MSST 


Run Active  –

David Robinson is the driving force behind Run Active

At we work hard to provide expert advice alongside incredible customer service and whatever your requirement, we’ll do our best to help.

Your feedback is invaluable to us, so if you have any comments or suggestions, we’d also love to hear from you.

If you are looking for a Running Shop in London, Leigh on Sea, Chelmsford, and Loughton, Essex and require a running specialist to advise you about video gait analysis, or to be fitted with a running shoe or have a question about our products or any other enquiry please contact us and we will be delighted to be of assistance.

When I last called in I was assisted by Ken Hoye, former Tech Rep to Saucony who recommend the Fastwich 6 to me and i have to say they’re the most responsive lightest race shoes I’ve worn to date.


All of my sponsors are local to the South Essex, I believe in promoting people and services that provide great services in your local area and these guys have shown my great support and in return I hope to achieve some great results over the coming year.

Look them up and see what they can do for you.

Welcome to my new blog !

Hi everyone and welcome to my new dedicated blog containing the ramblings and views of the Duathlon World, Age Group Racing and my foodie pics through Instagram.

It’s been an exciting few weeks recently with some new Sponsors on board, a couple of great race results and now enjoying some family time during the school holidays.Training is coming on leaps and bounds thanks to my new coach and everything is feeling positive. More about all this later this week but right now I need to clean up the kitchen after celebrating Chris Froome and Team Sky’s Yellow Jersey Win at the Tour De France last night.

Moules frittes

Chapeau ! Chris Froome, Chapeau !

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