Tregaron half 24

 2nd overall 

1h 18min 11sec

Cracker

Team Pursuit 24

 Maenclochog 1st team and individual 

Aberystwyth 10k 2023

Nov 2023

 Update

I'm running, and running to a decent standard considering the volume. Early morning sessions, zwift to top up the strength and all round enjoying. The biggest change I've found to make the difference is the strength I now carry. No gym work just shoveling the kids around on my shouldes. Adding to this I've always been aware the protein shakes always have a positive effect on me during and after exercise so I've been active in keeping a high protein diet to match this. It works, with little training I'm recovering well and strong in the stride now when running.

Ras y mast 1st 45.45.

Not quick but enjoyable and comfortable.

Cader Idris 23

 Entered with high hopes start of the year, but 5 months of work being a hindrance and we'll behaved kids I had to make the start line. Name your child because of the race there's no turning back.

10mile time ime trial midweek thought we be ideal to loosen the body up, but put more strain on a tired body. Either way this was going to be a slog. Up at 4am race day with a teething child I had all the excuses ready. Amazing day, atmosphere crowds it was brilliant to be there. Said hello to a few people and off we went 20 degrees blue skies. First I stopped the raving mentality and took to enjoying the race, got to ty nant carpark, hit the stairs and ohhh boy it was painful. Couldn't muster a jog just kept walking hands on knees. Got to ridge and tried to get some kind of act together but it was back to walking. Then I remembered I used yo ho up these quiet often  hadn't fine this mountain in over a year and it felt like it. Body weak uphill and fragile going down hill. Took no chances on the decent and enjoyed the views. Got down to ty nsnt and walked some more, been years since I'd felt like this. It was refreshing. Kept a decent pace back to the town to hold off some runners behind and finished with a collapse on a shop door. Proper buggered. Self assessment get up those mountains kid. 

Ironman Wsles 2019

European age group Cross Duathlon

Well this turned out to be a little special, following the alps this was up there with the best.

Following coed y brenin cross duathlon id qualified as an age group athlete to represent GB in Ibiza in October 18.

From here we had become four with Me pooley steff and shelley making the trip.

Lots of prep and organisation we were staying in an air b and b on the north side of the island flying from east Midlands airport. Bought my friends mtb few weeks before going and the old favriote pulled calf muscle nearly stopped play so had 4 weeks out leading up to the event, disaster.

The accommodation was stunning hut with a family it wasn't the best. No swimming pool and loads of steep steps. My race was around the corner so an ideal location on the island and a beautiful place to settle.

I went to put the bike together the day before the race to find a wheel spoke had been snapped. Dad the main subject having tried to squeeze it in the hired car leaving the airport. So when everyone were looking over the course I was rushing around the island looking for a bike shop. Took all day to sort and fix, got in a meeting with the team manager. 7pm I got the bike home found my lights and headed out to Reece the route.

My race was at 3pm so.plenty of time to settle and get things sorted. A large group gathered to watch friends and family were able to sit in the bar and watch the run and cycle go around them. The race was held on a beach with transition and start and finish in the sand with the run taking in loops of the costal path and the mtb course going up an around the mountain top 3 times.

Exciting start with everyone an athlete it was competitive, lots of elbows and pushing. Spanish German French athletes I was smiling all the way. It was fast as well, i hadn't run since Coed y brenin 10k where I pulled my calf so after 1k I was cooked. Steadied the ship a bit to get to the bike but it was a tough run in soft sand, tarmac and rock.

The mtb started with a 15min climb. Tough rocky and mega steep it was a killer, lost a lot of positions and after leading the gb group I was down to 4th after 10mins. Steadily got faster with each lap and enjoyed the finish to crack

Alp Duez Tri 18

So waking up on my 36 birthday Mrs told me to open my emails. I think with a bit of help from Al and El she had bought me.an entry to Alp duez Triathlon the following summer August 2018. Really didn't know where to start. Back to pool it was and was excited about the idea and the training. To make things interesting Cadi was born a month later in January which possibly would be a hurdle to overcome but to my amazement she has been much easier than expected, good sleeps at night and easy to sort out. Da wyt ti.

Training had been ok the running going well but lacked consistency with all disciplines.

We were to drive down after much thought, Aled and El with their child and us with Cadi. 2 x cars which would leave us flexible and plenty of room for luggage and bikes. After no luck buying a bigger car we hired a car from Europecar, nissan Quashqui £450. 2 weeks worth of driving and it took a pounding. We planned to drove down over 2 days to the alps, spend a week there and post race we jump ship to the south coast to Nice and relax for another week before the return drive. It sounded like a dream trip.

Early Saturday we set off to catch the 3pm train through the tunnel, probably the hottest day of the year the tunnel was all over the news as there were massive tailbacks due to aircon issues. Arrived to a huge que and people sitting on the hardshoulder of the motors way. We feared the worst, we tool our bikes out to fiddle and check equipment before the road started moving, mad panic to get everything back in we were straight in to check in and an 1.5 hour wait in the cafe for departure. The news making it to be chaos but the whole areas was under control and only a hour max in delays.

We arrived close to Paris for our over night stay that night before an early start down south. Stopping when needed and any nice village would be visited for a break. Cadi enjoying the ride and sleeps.

After the drive through girona we came across a stunning outline which slowly came to view, the mountains were massive and stood out for miles, the closer we got it but home what we were doing, these mountains were something else and couldn't wait to get on the bike.

Our accommodation was a ski flat rented for the week in the village of Oz ossians something, and could hold 10 people. Plenty of room and the balcony view was the best I've seen, this location then linked to the cable car over to Alp duez or a 40 min drive down and around the valley. It was some playground, mtb running and cycling and the race start in the EDF lake was 5 min cycle down the road. Perfect location

In the week we had a day up to Duez to try the bends out, some climb never ending and took us over 1h 30 min steady ridding from bottom to top, we had a day by the outside pool to relax and top it easy in the trade village and cafes it was going to be some day. The weather on race day was going to be hot, no wind blue sky and perfect lake temperature. Getting the bikes ready the night before looking down on the lake, sun going down it was a special moment.

Think it was a 9am race start so not to early, had a good night's sleep and a bowl of porridge. Got my nutrition sorted, 2 x bottles of water and a double jam sandwich strapped to my top tube. Really looked the business in transition next to an x formula 1 drivers £8k TT bike.

Over 1100 people lining up to enter the river next to the lake it was dounting, we were all in the same position so me and Aled headed out and before I knew it I was in the middle of the pack 4 rows off the front. Looking around just seeing bodies in the water and on the bank everyone ready to go. Funny enough guy next to me was from Bridgend

Big hooter we were off. Amazingly I had no issues and swam clean up until the first corner, got a bit chaotic but stayed wide. Just struggled then and was blocked in for most if the next lap. Finally got some room on the last lap and started passing some large groups. Knew I'd be ok swimming but held a fast pace towards the finish and really enjoyed it. Came out of the silence and splash to a massive crowd lining the banks.

Running out to the bike I spotted everyone Tina Cadi mum and dad and seeing the photo's i had a massive smile on my face.

Off i went on the bike and came out 334/1100 position on the swim. The bike leg looked amazing and that first few miles was fast flowing riding down the valley following the river, drafting was illegal but difficult to avoid with the group's. Before long we turned off the highway and hit the first climb, an hour of the best switch backs id ridden and moved up a few hundred positions I was living life, collected some water in the top and began decending to the next valley. The next few miles were flowing and included a few climbs but nothing difficult, scenery weather and roads were perfect. The last climb before decending down to bourgon was in paper very easy and didn't see it as anything to highlight but even in the lower slopes I was just tired and the climb kept going for a long time, at this point the temperature hit 38 degrees. It was like an oven and I felt it, reaching the top I knew I was in a race, smothered in more sun tan oil and more water I defended to bourgon which was the start of the final kick up Duez climb.

The first part hurt so had to.keep things sensible, i couldn't afford to go into the red. Steady as she went and get up ready for the run. I was cooked by the time I was quarter of the way up and had stopped picking up places by now. Water was being sprayed on us and loads of encouragement along the way made it some ride. Reaching the top I was tired and was looking forward to the run which I felt u couldn't move a further few places up the race. Parked the bike, shoes on, the legs were ready to go and felt good few kilometres in I put in a good first lap not a lot behind the leaders but then it caught me up, 2nd lap I had to stop, i sat down on a small rock and just looked across the valley. I was done. Until someone shouted "oi get on with it" I didn't realise what I was doing, must have been minutes.

Looking back I was finished and just really enjoyed a good rest. Kept going slowly and picked up some fresh oranges and the next feed which changed everything, it was like a can of red bull. Slowly started running again, if I could run I was fast bug had to stop more often. Wasn't pretty. The last lap was emootionl, such a tough day but when I thought more about it the best experience of ever had. Scenery, people and the other athletes made it special. Finished the last lap quite strong and then it was red carpet and it was over. What a feeling. I felt ok but the reaction of Tina and my parents told me I didn't look it. "Wow that must have been tough, you look like that was tough going" jumped into a cold jacuzzi grabbed a big bowl of sbagetti and headed out to watch Aled come in. He was still on the bike course so we went on the tracker and he wasn't far. Then we heard a noise which sounded the cut off for the bike, his race was over. 2 min later he rolled in to be told the news. Devastating for him.

Back to camp in the cat with mum and dad we went out for pizza and grabbed loads of beers and wine. Great night. The next day we went on a mountain trek , which probably helped the legs. What a race, what a town, what a country. Off to Nice to wind down.

Running update

Running really well. Few mountains in the legs. Recce of tarren hendre with the big guy and it was going to well.

On way back lack of concentration and a turned ankle. Not good. 6 weeks and counting

Ras y mast 2018

Tregaron mtb

Alp Duez Triathlon 2018

So with my morning breakfast on my 35 birthday Mrs Lewis told me to check my emails, she'd been shopping. She'd entered me into Europe's hardest Triathlons Alp duez in August. Soooooo Excited when I found out, then realised I had a baby on the way in 3 months and that I had to start swimming properly. Both as bad as each other.

Aled Morgan from Lampeter had also entered in the news I was going so we had a full family adventure to plan.

Luckily his wife Elinor refused to get us flustered with the planning and sorted everything out. We were driving!! Excited

Popping Sands 5k

Great event which can bring together some quick runners on it's day.

Not many to see today. Steady start again and hit the sand in 4th position behind a couple of 17 year old's and a Scottish runner from Motherwell Ac.

Got to.the front on the beach and started opening a gap. On the tarmac straight through lap 2 I though id done enough to make things comfortable but the 49 year old Scottish runner had a good turn of speed and pulled away. RACE was on. I caught him towards the last 1.5k on to the beach and pulled away again winning by 25 seconds. Amazingly a pb which I'd didn't think was there. Think the hard  sand helped. 17.28.

Castles RELAY stage 10.

And so it returns, the greatest race on the planet and stage 10 awaited from Llan to Newtown. 12.6 miles of Mid Wales B roads with plenty of climbing. Spent a day in aber show and after a massive babi Cadi meltdown just made the start with 10min to spare. Think I was in good shape and as always Very good athletes on show. Huge hill to start things off, kept it steady as I could and after leaving the hills had a full tank to pick up positions. Took 4 miles before it steadied and then a group of 4 stayed together until mile 9. One big hill and a down hill finish i was home. Only to find i was 1.5 miles short of the finish and already done my Sprint finish. Got home just about. spent. Got passed by 4 runners in last mile. Uggghhhh

Cader Idris Fell Race

So So. 7th 1.34.12

Ok running but no Mountains all year showed with the legs feeling the lack of bulk, even the cycling had been missed.

Started ok and kept things going, should have picked things up sooner half way but stayed with another runner.

Suffered towards the top and excited about the turn around. On the return the feet in agony, new shoes hadn't been bedded in and had cut my feet on the way up. So down was tough.

Ifan Richards came passed like a deamon and was so impressive to see, huge respect. Fastest down hill by a country mile.
Lost my mojo and lost a few positions. Overall position ok but so much better could have been.

Preseli beast bach

1st place. Just short of record

Rad yr Hafod

2nd to the big guy

Red Kite Welsh champ 2018

Had a cold. 7 min slower than last year. 5th

Teifi 10mile 2018

10mile undulating course which takes in the back lanes of Lampeter.  Usually the start of the racing season and gets the body up to speed. 

Things ticking along nicely with plenty of the core work, and constant running helping with overall fitness. Was supposed to give the race a miss and run the Llambed to Blaenvaon fell race on the Saturday but due to babi Cadi and mum on their own for up to 4 plus hours we changed plans. 

Nice weather, good field off we went. Started steady and stayed with the 2nd group at a nice pace, the leader slowly edging away, I was happy with my average and kept with the group. Coming up to half way I was 2nd overall, 15 sec behind. On the return 4 mile leg I upped the pace and felt good closing in on the leader.

 Down to 5sec at one point at mile 8 I couldn't quite make up the last few yards and coming into the finish the legs were cooked. Came in 56.55 15 sec behind Rob Johnson who ran strong to the end. 3rd was Mark Horsman whos putting in some mamouth shifts these days hitting 90 mile weeks and holding some excellent speed. Bravo

Tregaron Duathlon 2018

Awesome race which always deliveres exciting racing, around 1h 15min of racing over the three legs of 5k run, 20k bike, 3k run.

Always some gd athletes attending but this year it was down to the three of us from our whats app, "Felinfach pro tour team" everything it's says but not professional or close to being a team.

Had a gd winter of training, not 100% but consistent, not missing the basic sessions and increasing the edge with the weekend racing.

The trusted cube hadn't left the house in 6 months but had enjoyed a weekly dose of zwift, getting an hour or 45 min effort in when not running.

Turning up to the race I was excited to see how the turbo work would transfer to real life road. Technique would be much improved hopefully helping to hold some power down.

I walked out of the leisure centre with 5min to go and the start gun went off, my watch was wrong!!! Very lucky everything was ready to go with the bike. Headed off with the group through town before the big climb up to pencefn, pulled away in front and felt strong reaching the top. Continued towards the turn before a downhill Sprint to the village finishing with a comfortable gap of 90 sec ready for the bike. 30sec transition I was off. That's a rare one for me, switching between disciplines not my strongest talent.

The route from Tregaron to bont was relatively flat and with the TT bikes behind I knew I needed to hold the lead before the backwards leg through the lanes where I could gain time. But having put the Cube through a once over on the bike stand the night before things were not good. Every effort out of the saddle the gears would jump and the chain would catch on the derailler. I just thought of it as a one off but everyhill was a crawl, something rubbing. I moved by brake adjusters out just in case and carried on the return lanes back to Tregaron. The leader Steff passed me going up one hill then Pooley.

On climbing the next hill the bike came to a stop, no pedaling chain stuck I couldn't move. Luckily i was next to the hedge and fell into it. I unclipped and my rear wheel had jumped out of the frame. The sqeewer had worked loose. I got the wheel back in and sorted the chain and I had a new bike, gutted at such a stupid thing to go wrong.

I put an effort down to gain time and came in probably 2min down on the leader. Thought I could at least make a race of it but to be fair both were running well. 3rd place not the worst but frustrated looking back. Steffen taking a surprising win on his local event, fast running followed by a stunning bike he was definetly the man to beat.

Next year we shall be back. New bike and maybe some tri bars, looks like I've outgrown the CUBE.