Ben Ward

Well this was a little fun at the end of the season and a chance to get away from the British weather. This is a tri over the half Ironman distance and a very challenging course for Florida based in Clermont near Orlando and goes through central Florida on the bike finding plenty of good hills.

Had a good build up the week before getting used to the heat and humidity and for once having control of my heart rate while running even at race pace. Race morning it was raining and the forcast was for it to continue all day which me and Alex were pleased with as we knew the locals would hate it and lets face it being Brits were used to it now! However we were the last wave off at 9am and by then the sun was out but the wind was up but the rain was still due for midday.

I had a good start on the swim getting in the back of the front pack. After the first buoy it split up as we were getting caught up with back markers from previous waves and as the water is dark in Florida lakes you did not see them untill you had hit them. By this time you could really feal the sun and as the swim wes only just wetsuit legal I was getting vert hot. With the chop on the lake from the wind this slowed the times down and I came out 8th in 29:26 a couple of mins down on my usual lake time.

I got through T1 quickley and out on the bike I had done my homework on the bike course and came out in a little gear as I knew the little hill away from transition would catch people out who still had swim legs and I was told afterwards loads of people hit it in the big ring and just fell off. I got settled on the bike and got plenty of fluid and a gel in straight away and was passing people fast. The sun was still out and it was soon 30 degrees and not a cloud in the sky, not what I needed. The wind was still blowing steady and this was playing into my hands as I have the power to get away from most. I hit the big climb on the course just before half way. They call it Sugarloaf mountain! You have to get used to the yanks and there hype but at 11% and 200meters long this is no mountain but still a tough little hill. Going up a guy passed me lillte did I know he was a team rider. Once I hit the top I put the hammer down and was going flat out traveling just under 50mph and never see the guy again who had the cheek to try and challange me who I think I scared when I went passed him as he had a bit of a wobble. Towards the end of the bike I had caught every male in the waves in front apart from one but hit T2 in first position with a time of 2:32:11. This was the fastest bike of the day by 4 mins and I had a lead of exactly 4mins but I did not know this at the time with it being a waved race. The sun was still burning bright and yet again the weather man had let me down as that was how it would stay.

 I started the run well and got settled but 3k in I got cramp in my hamstrings as I seem to in all long distance reces but stopped and streached it for a count of 10 and was off again up the hill which you have to go up the first 5k and then back down but I was hurting on the way up and with no shade I was not feeling as good up here as I did in training and my HR was knocking on 190 bpm. It was a relif to head back down and find some shade but I did not have control of my HR and I could not get below 180 bpm. I hit the lake at the bottom of the hill and now had to do 11k arround it. It is a cruel run as you can see the finish all the way arround but never seem to get any closer. Every aid station I was drinking loads of water and pouring it over me as well but I was slowing but was on for a 1:35:00 run time I could now see the finish getting bigger and hit the last aid station at 20k but thats were the race would bite back. I cramped in both hamstrings and I could not move I tryed to streach it out but I could not I tryed walking a bit then a little jog but just could not get going again. I was in serious pain touching my toes looking through my legs behind me to see if anyone was coming and with 400m to go I thought I could not make it stareing at the finish line with no way of getting there. Now someone was coming I just stood up had just hobbled to the line to stay ahead of him. I managed a run time of 1:39:53 still the 9th best run of the day. The guy who I never caught had a better run by 6 mins and took the overall win and I finished 2 mins behind in 4:45:14 to take second. Alex was soon in another 3mins down to take 4th.

This was not the result I wanted as I went there to try and get better at racing in hot and humid conditions but yet again I was to fall short on the run. If I am to progress at the long distance I have to get my nutrition right and then I know I will be hard to beat as I have proved on the cooler races so still plenty to work at but I will get there.

Taupo next on March 7th so hopfully I will have a good winter and come out next year and hit it right.

Had a great week out in Estonia. Started with Ain's wedding in the south of the country where we all had a good time at his traditional Estonian wedding. Me and Dan were in traditional Estonian wedding dress as Easy Jet lost our luggage again.  This carried through til the next day where we went to Ain's country house to plant the trees which everyone bought him for his wedding. We then moved up to Otepaa where our training camp was based. This is a great area for training as roads were quiet and you can swim in any of the beautiful lakes, and run through endless pine forests. Me and Alex did some really heavy sessions in the build up to Almere in four weeks time. The plan for next year is to hold a large training camp for interested triathletes. On the Friday we all moved north to Paide where Ain holds his half ironman race. The race had a strong field with Ain, Rich and Thomas Hellriegel so promised to be a great race to watch. The weather race day was perfect which saw Ian finish fourth and Rich fifth. Thomas had to drop out due to tiredness from a recent race. Me, Alex and James entered as a team and took second place in the team race. Liz also had a swim as part of a team who lost their swimmer late on. Duncan is still yet to be seen at a race where he is not in a coffee shop watching. LOL

Back home now for a four week run in to Almere to get ready for the main race of the year- World Champs.

This as far as I know was the first running of The Harwich Olympic Tri and my first at this distance for 3 years. My main aim was to PB and as my PB before was over 2h20m at Volcano in Lanzarote I was sure I could do it with ease but in the back of my mind I wanted a sub 2.

Race day however was a bit windy and when I got there I could see rough waters in the sea was going to mean a slower race than I had hoped. As the sea was so rough they decided to cut the swim to 1000m so the sub 2 was now back on in my plans. Once underway it was soon clear that you could not see a thing to sight on in the swim but just tried to stay level with the shore line until I could see the way in and ended up 5th out in my wave in 13m39s. I exited T1 and was running to the road when the wind blew my front wheel into a tree which stopped me dead but no damaged caused & mounted my bike only to find my chain had come off when I hit the tree. I jumped off and got it back on quick and was away with not to much time wasted. Straight away I knew it was going to be a head wind all the way out and that with my strengh I should move through the field quick and within 10k I was in second. The bike course was a rolling twisty course as I kept getting sight of the lead man and was soon on his tail. I caught him right in a bottom of a dip so caught his slipstream just right as we started going uphill into the wind and I just flew past him so quick I was away before he even knew I was there. I still had half the bike left so I kept pushing and the route back in was great fun with the wind behind the only problem was the cars in front slowing me down in the 30 zones! The bike was a bit slow overal with the winds but with both transitions I clocked a time off 1h 7m 5s. In T2 I was out and away and still no sign of the chase behind so I headed out along the sea path and turned back after 500m then I got to see how far ahead I was and knew it was not over yet. It was a 2 lap run so got to see the gap each time we turned and it was soon clear I was getting away and building a bigger lead. I managed to run a 38m 01s 10k which is a PB not that I do 10k much but I also got my PB for Olympic in 1h 58m 45s but with the shortend swim not one I can really count but it will do when boasting to my mates! lol

Back to some training now with some really hard stuff to get done now as I am building to ITU Long Course Worlds at the end of August. Have got a training camp in Estonia at the end off July along with Ain's wedding so time to get my head down if I want a medal at the worlds.

Another local sprint and another win. Did not expect to win this one after all the training the last few weeks but felt ok race morning and an unusual sunny bank holiday ment it was a great day for racing.

The course was very hard the 2k 10% hill at the end of the bike was a long slog when flat out and the same on the run as the turn around was at the top of the hill in Knolle Park.

Another sprint tri this time down in East Sussex. I done tis one about 6 years ago but could not remember much about the course so I got down there early so I could drive around the course to check it out. The road surface is very poor now and through some on the little villages it gets a little tight. As soon as I see transition I remembered the run which is now the other way around.

I had a 9.50 start which was good in one way that the road had dryed on the course but bad in the fact the shoppers were out on the road. Had a great swim as I do not usually start well without a few lenghts warm up but touched the wall just under 7 min for the 500m and then the long run to T1 to the bike and to the road. Once on the bike I was flying as I had warmed up on the turbo before hand but when I got to the first village I had to stop at a red light which was on for what seemed forever. Got moving again over the spped ramps and out of the village where the road surface is very poor and as there is alot of trees you don't see half the holes and a couple of times I thought I had smashed my Zipp's up but I was going well and flying past other athletes. Got to the T junction to turn back along the main road and again had to stop as there was so many cars on the road, managed to slip out in a small gap and get going again until I was dropping down hill and a horse box went passed and then as we went around a left bend it braked hard and stopped as on the main road was a rather robust looking lady on her horse and the horse had got spooked so she had to get control again and get off the road why we all stood there and waited and off we went again. Came into East Grinsted and at the double roundabout had to wait again as there were road works off the left turn and it was backing up onto the main road. By this time I was a little upset to say the least as it is on the bike where I usually win my races so I knew the win had gone for sure. Eventually got on the run which is tough as there is not a flat bit on it and after a winter of long distance traininng I do not seem to have the leg speed down the rolls but planty of power up them.

I finished with 5th but even with the hold ups I would not have one but should of hit the top 3. I think also until the road is resurfaced I will not go back even then it's a bit to busy around there to go flat out. lets hope high fuel  prices reminds people how to walk as it was a lovley day which was one plus!

Had a good day at sevenoaks and managed to win it again for the second time. I enjoyed this win more than the last as this time I had alot of friends there to enjoy it.

Although I won the times did not look quick on paper but it is a really hilly bike and they changed the run again to make it even harder.

Tonbridge coming up but not very confident as I am not feeling great this week because too much work and training has left me feeling very flat but maybe on the day I will feel fresh.