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Posts Tagged ‘personal trainer dorset’
Bridport Bootcamp - It’s gonna kick ass!
Wednesday, November 3rd, 2010
ALL NEW BRIDPORT BOOTCAMP COMING SOON . . . .
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That’s right, the much loved Bridport Bootcamp program will be continuing through the Winter months, with a BRAND NEW PROGRAM commencing as of Monday November 15th for 6 weeks, taking you right up to December 20th, meaning that you can get yourself into some seriously great shape BEFORE Christmas and New Year.
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The best bit? There’s no need to get wet and cold, or to bring a head torch, as this next program will be taking place indoors, at Walditch Village Hall. Bonus.
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This is set to be THE place to be to shed fat faster than ANY other program, and is your chance to train with Dorset’s leading personal trainer, in an encouraging, motivating environment, with up to 19 other like minded people, all looking to not only dramatically boost their fitness levels, but also look and feel better than ever before.
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The training is 100% fun, 100% effective and 100% efficient and designed specifically to get you into amazing shape. During the program you’ll be using a combination of equipment that NO other fitness facility or trainer in the whole of Dorset is currently using, including ropes, powerbags, medicine balls, kettlebells, power wheels, JC bands, superbands and plenty more, to ensure that the workouts are the most energetic, exciting and above all FUN that you will EVER experience. In fact, if after your first session, you think the training is boring, dull, generally rubbish, or just not for you, I’ll personally refund every penny of your booking fee.
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Check out what’s on offer with this AMAZING program:
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- 6 x 45 minute group fitness sessions with Dorset’s leading personal trainer
- The EXACT diet plan as used on the Procision Fitness guaranteed results training programs (the ONLY personal trainer in the whole of Dorset to guarantee results). This involves NO calorie counting, NO coloured days, NO food weighing, NO point scoring, and NO nonsense, just common sense, and IMMENSE results EVERY time
- A recipe book containing 20 recipes compatible with the diet, to get you started
- A full workout program to complete in your own time, in as little as 16 minutes, 4 days per week, with NO equipment necessary
- 24/7 access to your trainer via email, and telephone support between 5am and 11pm 7 days per week
- 1 x 10 minute coaching call with your trainer during week one of the program to answer any particular questions you may have
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(if you want to just do the training and not worry about the rest of the above, that’s cool too 
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Details
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Start date: Monday 15th November 2010
Time: 6.30-7.15pm
Location: Walditch Village Hall, Walditch (next to Church, near DT6 4LD)
Duration: 6 weeks (1 group session per week)
Price: £39
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So that’s it. You’ve got the details. All you need to do to sign up is first of all email me back letting me know that you wish to sign up. Then just head over to http://www.procisionfitness.com/fitness_classes.html and scroll down to the Bidport Bootcamp box (ignore the paragraph there), then make your payment via PayPal to secure your place.
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There is a strict limit of 20 people for this program, and it’s going to fill up fast, so get over there quick to confirm your place on this unique program . . . http://www.procisionfitness.com/fitness_classes.html
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See you there!
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Andy Sloan
Dorset’s ONLY guaranteed results personal trainer
Tags: bootcamp bridport, bridport fitness class, personal trainer bridport, personal trainer dorset, weymouth personal trainer
Posted in Group Fitness | No Comments »
How this Weymouth based personal trainer lost 6lbs in 7lbs days
Wednesday, October 27th, 2010
The Summer months were nothing short of hectic. Working loooong hours, training hard, competing in 2 Ironmans, one half Ironman and a couple of other events along the way.
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After such a hard summer training and racing, and after keeping a strictly clean diet throughout, I allowed myself a couple of weeks downtime after my final race of the year. So in those couple of weeks, I chilled out. Only training a little, and allowing myself to deviate a little (not massively) from my usually ideal nutritional program. So I allowed myself a little processed food, the odd dessert, and even a sandwich or two. Mentally this felt like it was much needed after being so strict for so long, but it sure comes with a price.
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You see I, just like you, will put weight on if I don’t train, and if my diet isn’t clean. And I did. I, just like you, will also suffer from lower energy levels, a feeling of bloatedness, and a weakened immune system if I don’t eat clean. And I did. In those two weeks I had my first cold of the year, felt tired, and didn’t feel so right in the tummy. In a way I’m glad, because it reminds me why I, and all my clients, maintain such a good diet. We have higher energy levels, stronger immune systems, and a fantastic sense and feeling of wellbeing when compared with the vast majority of the population. It also reminded me how 99% of people are when they first come to me. Tired, run down, overweight, lacking motivation, and generally feeling crap.
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How most people live lives feeling like this I don’t know. Fortunately for myself, I only allow myself this 2 weeks of ‘downtime’. So anyway, there’s my sin for the year, but how did I make up for it? Well, I’m back on the Hit & Miss diet (same one I use on all my GUARANTEED RESULTS PROGRAM) again, and I also trained a few times too. Within the first 7 days, I have lost 6lbs!
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Now that may sound great, or it may sound like not that much. Either way, a week ago I stood at a respectable 11% body fat, and 1 week later I have lost 6lbs! So if someone lean can lose that much fat, excess water, and waste products from their body in just a week, what could someone who isn’t so lean do?!
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Anyway, the purpose of this post isn’t to tell you how I had a couple of weeks eating bad, and it’s certainly not to brag about the fact I lost a pile of weight. The purpose is to tell you HOW I lost it, so that maybe YOU can try it out, and see how YOU get on.
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So here’s my food diary:
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Monday
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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 1 x banana
0900: Handfull sunflower seeds, 1 x apple
12.30: 150g grilled, seasoned chicken breast, large green salad
1600: handful mixed nuts, 150g blueberries
2000: Grilled beef steak (8oz approx), baked seasoned potato wedges (home made), steamed broccoli
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Tuesday
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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 200ml banana and strawberry smoothie
0900: Handful pumpkin seeds, 1 x apple
1300: 3 x egg omelet with chopped peppers, mushrooms and red onion, 1 x banana
1615: Handful mixed nuts, 150g blueberries
2000: Home made mediterranean chicken and veg with 100g quinoa
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Wednesday
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0530: 1 x coconut oil fried salmon fillet (150g), bed of greens, 200ml smoothie (banana and strawberry)
0820: 2 x boiled eggs, 1 x apple
1240: Home made mediterranean chicken and veg with 50g quinoa (last nights leftovers)
1545: Handful mixed nuts and seeds, 100g strawberries
1745: Handful mixed nuts and seeds, 100g strawberries
2045: Baked turkey thigh, steamed carrots, courgette, green beans and cabbage, 1 x banana
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Thursday
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0545: 1 slice toasted rye bread, 3 x poached eggs, 200ml banana and strawberry smoothie
0845: Handful pumpkin seeds, 1 x orange
1200: Grilled chicken with large salad - lettuce, tomatoes, cucumber, red onion, grated carrot
1600: 2 x boiled eggs, 1 x banana
2000: 200g poached salmon fillet, steamed green beans, baked potato, large bowl fruit salad
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Friday
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0605: 2 x raw eggs (tasty drink! ha), 1 x banana - I woke up late this morning, and needed to get something in before the mornings work and training.
0945: large handful mixed seeds, 1 x apple
0550: 3 egg omelet, with mixed chopped peppers, and side of coconut oil fried red onion and mushrooms
- Meal spacings are religiously every 2-4 hours
- NO processed food
- Plenty of fresh food
- Lots of fresh meet and fish
- I ate A LOT of food!!!!!!
- I trained 5 days in the week
- Every workout was less than 1 hour, and was highly effective
Tags: andy sloan, personal trainer dorset, Personal trainer weymouth, procision fitness
Posted in fat loss | 1 Comment »
Weymouth Personal Trainer gives you 10+ types of push up to try!
Friday, December 11th, 2009
This post stems from a recent conversation I had with a friend of mine who had been doing push ups for few weeks and now is not making further progress with them, and subsequently got bored of them and eliminated them from his routine. Now, there is no need for anyone to ever get bored with push ups, as there is pretty much an endless variety that you can perform, of varying difficulties.
The push up is one of the single most effective exercises for developing total body strength. Not only do your chest, shoulders and arms get a great workout, but so does your core, your hips, and just about everything else! So why is it that some people hate push ups? In my experience it seems that those people who dislike the push up fall into one of 3 categories. 1 - they can’t do a push up. 2 - they have got bored with them. 3 - their goal is bodybuilding and they feel the push up can not sufficiently fatigue them to make the necessary gains.
All of these categories can be easily addressed through exploring and introducing a variety of push ups.
Category 1
Now, I am fully aware that loads of people (maybe even you) can’t do the full ones, but I’m yet to train a single person who hasn’t been able to perform some form of a push up, be it on their knees or up against a wall, so there is hope for everyone! If you fall into this category, try the kneeling push up illustrated below. If you find this too hard, adopt the same position, but with your hands on a bench or a step, which will put more of a load through your lower body and less through your upper, meaning it’s much easier to lower down and push back up. If you find that too hard, try standing up against a wall, with your hands flat against it, elbows to approx 90 degrees at the bottom phase, and push yourself away from the wall. The better you become, the further away you can take your feet, making the move progressively harder.
Category 2
With so many variations of this simple move, there is no reason to ever get bored of doing push ups! You can use balls, benches, buddys and plenty more objects and pieces of equipment to make the push up more challenging, fun, and specific to what you want to achieve. Some of my favourite push ups are the partner ones which I’ve outlined below. Now these are pretty advanced, so I wouldn’t recommend attempting them until you and your buddy can each do at least 20 push ups comfortably, and hold a solid plank position for at least a minute.
Hands on shoulders - You’ll find these ones are great for switching on your core and also hitting the triceps as your hands are put in a closer grip. The guy on the floor will also get a great core workout. If, and ONLY if you get real good at these, try both going down and up at the same time, or alaternately!
One hand on hip bone, one hand on shoulder - Another advanced move thats really great for hitting the core for both buddys. If you try these ones, make sure the hand is on the hip and not the lower back. You’ll also want to make sure that you work from both sides, so that everything is worked evenly. Again, to make it harder, try both going down and up at the same time, or alternately (one up one down).
Hands on stability ball - This is a great exercise for hitting the triceps as well as giving your core a decent workout to. In adition to this, you’ll also be providing your shoulder joint with some (often) much needed stability work too. Have your hands more on the sides of the ball as opposed to on the top, as this will be easier on the wrists.
Decline stability ball - This is a great way to add some lower body stability work in while also loading up the shoulders a little more. The higher your feet and legs are, the more weight you’ll have acting down on your upper body, making this a really tough move. Try also performing it with only a single leg on the ball, which really adds a huge eccentric load through the hip of ther planted leg (great for helping train decelleration such as when running).
Decline stability ball with roll up - This is a progression further than the one previously, and gives your hips and abs a great workout while loading up your upper body. On the way up, roll the ball in so your knees come toward your chest, and on the way down, extend the knees and hips so you are in a full push up position at the bottom phase.
Medicine ball ‘one up one down’ - This variation is pretty fun and can be adapted further by adding in a fast passover, a jump, a swapover, increasing/decreasing speed, elevating your legs and a few more ways alike. But try this first simple progression initially. You’ll find that the arm planted on the floor has to work extra hard to compensate for the elevation from the other arm. Don’t have a medicine ball? Use a football or a step instead.
Category 3
If you’re in this category, then I’ll urge you to have a try at the progressions I’ve outlined for you below, because they require some serious strength and explosive power also, and will help you both carve up and grow your chest at the same time.
Close grip medicine ball - These are one of my favourite push ups for hitting the triceps. If you want to make the move harder, turn it into a power move, but exploding off the ball and landing with hands either side, before exploding back up onto the ball as illustrated below.
Pausing med ball push up - These are the ultimate in developing phenomenal core strength, and are my favourite variety of push up to use with many of the athletes I train in various sports due to the immense core and hip strength as well as shoulder and hip stability required for perfect form. Complete the move in a controlled, steady manner, with a 1-2 seconds pause at the top range.
Band resisted push up and air time push up - Resistance bands are a great tool for increasing resistance in push ups. Make sure you have the band placed around your upper back for ultimate loading through the chest, but to hit the core even harder, you can lace the band around your lower back (do not do this one if you have a weak lower back, or are new to resisted push ups).
To make the move even harder, try adding some explosion into it but finishing with your hands (or hands and feet, off the floor! If you still feel your chest needs more of a workout, after each set, hit the bench press with a load that you’d normally hit 12 reps out on, and go to near failure.
Hopefully this post has given you some new ideas of ways in which to make the push up more exciting, specific and effective, ensuring that you remain on track to achieving your goals without your training going stale and unproductive.
Soon I’ll be writing a post of similar style regarding adapting the squat, so keep your eyes pealed.
Until next time, stay motivated, stay strong, and stay healthy.
To your success
Andy
Tags: andy sloan, fitness weymouth, personal trainer dorset, Personal trainer weymouth, training weymouth
Posted in Training, Uncategorized | 1 Comment »
Personal Trainer Weymouth: Fat Loss Mistakes Uncovered
Sunday, November 29th, 2009
It’s getting to that time of year again, where everyone is getting into Christmas mode and beginning to think about work parties, family gatherings and alike, and subsequently the thought of putting on that little black dress, or tight pair of jeans starts getting ever more worrying.
Most people’s work Christmas parties I’m guessing, are going to be happening within the next 3 weeks or so, which really doesn’t seem all that long a time to get down to size and feel confident to wear what you want to , and to be able to indulge a little, knowing that you’ve ‘earned the right’ to. Well what if I was to tell you that in just 2-3 weeks of not making the mistakes I’ve outlined for you below, you could be a clothes size smaller, and ready to slip into any outfit you so desire?
The following are the 7 deadly sins of fat loss that my Weymouth and Dorset personal training clients often come to me with during our initial free consultation, and we then seek to banish them for good, with great results! In fact, when all of these cardinal fat loss hindering mistakes are booted out, clients are dropping fat and weight faster and more effectively than they have ever managed before during any of the many fad diets and workout programs they have tried out in the past.
So have a read, see which ones you are making, and stop making them starting today. If you do, I’ll guarantee you’ll lose at least a couple of inches in time for the party ;-)
1. Eating refined carbohydrates
We all need carbohydrate in our diet, that’s fact. However, what we don’t need is the wrong form of carbohydrate. Eating carbs that have been refined, such as white pasta, bread, rice, sugar, sweets, cakes, biscuits and all that other nasty sweet stuff, is quite possibly the biggest fat loss mistake that people can make. Sugar, and sugary foods, are addictive to say the least. You eat it, you want more, you want more, you often eat that too! By eating these types of carbs, your body’s response is to hit back with a huge influx of insulin, which ends up making your body store fat. Not only that, but although your energy levels may initially be elevated, shortly after, you will end up on a downer and with reduced energy levels. The way forward is getting your carbs from fresh, natural sources, such as fruit and vegetables, which as well as giving you a much steadier supply of energy, will also fill you up with the vitamins necessary to ‘unlock’ the energy within your foods, as well as boosting immune function and improving your general health.
2. Eating processed foods
They’re convenient, their ‘tasty’ (debatable), they’re quick, they’re easy, they’re effortless………….they’re also so full of crap that every time you eat them you are literally filling your body with chemicals and empty calories, and inviting your body to store excess fat. By eating these types of foods, from canned tomatoes through to a full on microwavable curry, you’re voluntarily increasing your body fat and the level of toxins within your body, and decreasing your bodies ability to work as it’s supposed to. If you’re ‘trying’ to lose fat, but still eating packaged and processed foods (yes - even low fat, no fat, low salt, weight watchers, healthy living and all that), you are condemming yourself to failure. If you eat fresh, natural foods, you really can’t go wrong, so enough with the microwave, and get your steamer, oven and grill working, and start eating natural. You’ll be AMAZED at how much of a difference it makes just replacing everything packaged with fresh stuff.
3. Doing your 100 sit ups a day
Yes that’s right, many of my personal training clients, when asked, tell me that their fat loss attempts to date have involved doing plenty of sit ups every morning and every night. Well this is a very quick and simple mistake for me to discuss. Doing lots of sit ups will not get you a skinny, toned waist!!!!! If it could, then a third of the population would have great abs, not a BMI that categorises them as obese. The idea of doing loads of sit ups to nuke your belly fat is called spot reducing, which doesn’t, has never, and will never work to reduce body fat. It’s not possible to work one part of your body and burn only the fat from that area. It just doesn’t go like that. The body takes fat from where it wants to. All that doing excessive sit ups does generally, is give people a bad back and poor posture. If you want great abs, you need to be able to see them, so they key is to get rid of the fat that surrounds them (acting on the advice you are reading right now will help you!). You’re far better off doing full body training to reduce fat. The more muscles you work, the more calories you’ll burn. Fact.
4. Steady state cardio
Yes, this may well work for a while, and I’ve nothing against steady state cardio. After all, the sport of triathlon is pretty much all about this! However, if you’re training for fat loss, it’s not the weay to go. Many of my clients, as well as banging out sit ups by the hundred, also have previously spend an hour or so walking on a treadmill, cycling on a stationary bike, or plodding up and down on a stepper. Funny thing is, they all say it bores the hell out of them and they don’t get results after the first couple of weeks. So why continue doing it?! Cardio training for fat loss is all about hitting out the interval work. Through using interval training as opposed to steady state cardio, you will burn more ‘free’ calories throughout the day, due to the effect the interval work has on your metabolism (you can elevate it for up to around 24hrs aftre training!). So by putting in a 20-30 minute bout of interval work, you will burn plenty more calories than an hours steady workout, in half (or less) the time. Efficient, effective, and much more fun!
5. Lack of resistance training
I don’t want to burn fat not get big muscles. I don’t have time. I don’t like the gym. Just 3 of the primary reasons I hear for why people don’t do resistance training. The exclusion of resistance training one is the biggest mistake people make with their fitness programs. I’ll put it very simply for you though: If you want to lose fat, you need to build some muscle! Now ladies, it’s not to say that you need to get stacked, and get guns like Swartzenegger (in fact, you won’t be able to due to the hormonal differences with men and women), so don’t worry about that. The underlying fact however, is that muscles crave energy, and so the more muscle you have, the more energy they need to work, so the more calories they will burn. So, by building some lean mass (muscle) you will increae your metabolic rate, and burn more calories even when you sleep. As for using a gym, absolutely no need. Your body is the only equipment you need, and that’s a fact. Just as soon as I get some time, I’ll shoot a short workout video for you and stick it on here ;-). In terms of time, you don;t need much. 20 minutes, 3-5 times per week is whct I use with lots of my personal training clients here in Weymouth and Dorset, and the results are immense.
6. Not eating enough protein
This is related to the above. When I have looked at a clients food diary prior to our personal training commencing, the thing that ALWAYS sticks out is the lack of dietary protein. People only ever seem to eat it in their evening meal. Big mistake. Your body needs protein to rebuild your muscles bigger and stronger after work. By effectivle ystarving your body of this vital nutrient, you are reducing its ability to create the lean tissue necessary to boost your metabolism and increase your fat burning potential. Try to get some form of protein in with every meal, but be aware that there are complete (such as in meat, fish, eggs) and incomplete (such as in bread, pasta, pulses) proteins. Go for things like organic beef, fish, chicken, turkey, whole nuts, seeds and organic eggs as your protein sources.
7. No direction
This is without doubt, the biggest one. So many people (maybe even you) spend far too much time saying they are going to kick start their fat loss mission, but never get round to it, or go at it half assed. In my experience, the key to fat loss success (and success in general) is having a clear, determined and measurable goal, that is both achievable and challenging (check out my post here for help with seting goals http://www.procisionfitness.com/blog/2009/02/goal-setting-goal-getting/). If you have no direction, you won’t get anywhere. So know what it is you want to achieve, and actually be willing to go for it, pedal to the metal. None of this ‘I’ll start on Monday’ nonsense either, start today, start now, and start achieiving. If you truely want to be a size smaller so you can wear what you want to, and feel comfortable in it, then you will be willing to work for it. Remember, the journey of 1000 miles starts with a single step, so take the first step today by setting yourself a goal.
That’s it from me today. Hope you get something from this post, and don;t forget to leave a comment. Your feedback is always great.
If you want to find out about my GUARANTEED RESULTS fat loss program, get in touch when you’re ready
Until next time, good luck.
Tags: andy sloan, fat loss, fitness weymouth, personal trainer, personal trainer dorset, Personal trainer weymouth
Posted in Articles, Uncategorized | No Comments »
IRONMAN UK 2009
Tuesday, August 25th, 2009
August 2nd 2009, Bolton, England
3 weeks on from completing Ironman UK 2009, and having now had time to reflect on the event, I figured it’s time to give you a short report on how the race went. In a nut shell, it sure as hell wasn’t easy! But then again, few things worth accomplishing generally are. So here is the timeline of how the day panned out . . .
11pm (day before): Finally managed to get to sleep! I wasn’t feeling nervous, but despite getting to bed at 9.30pm, just couldnt sleep. Not what you want before a long race!
Race Day
2.30am: Alarm went off. I’d actually set 5 on my phone, as well as a couple on my girlfriends phone just in case! There was no way I wasn’t getting up! I found myself suprisingly wide awake for this time in the morning, and was massively excited about the day ahdead. I was less excited by the prospect of what I knew i was going to be having for breakfast!
Because I was staying in a hotel, which wasn’t providing an early breakfast for competitors, I had to work round this. So brought a steamer and a load of food ready to cook and eat. As I was eating a pretty low fibre, no wheat, no dairy diet in order to reduce risk of digestive problems, but still needed to get on board a good few calories, my breakfast consisted of the following: 1 x steamed sweet potato, 1 x small steamed baking potato, handful of steamed green beans, 1/4 an avocado, 150g cooked chicken breast, butter, sea salt, 2 x bananas. I can safely say, that this will not go down in history as my favourite ever meal, and in fact, despite usually being able to eat anything, anytime, with a few bits of sweet potato and some dry chicken left, I called time on my breakfast and conceded defeat to the early start.
4am: Left the hotel, and drove down to the Reebok Stadium, where shuttle buses were running competitors to the start at Rivington Reservoir. On the bus, I chatted to a fair few people, and realised that there were a lot of first timers there like myself. A few nerves started to creep in on the way to the Reservoir, but mostly I was excited about starting, and finishing the race.
4.30am: Transition was open, so I got myself down to my bike to pump the tires up, and do a last minute check, as well as affix my fluids and food for the bike leg of the race. Because the weather had been so horrendous for the last few days, with loads of rain, the grassy area in which the transition was located was nothing more than a muddy pool, and despite the mats that had been layed down, it was very boggy underfoot, which meant that running from the transition tent to my bike was going to mean my cleats were full of mud, so clipping in could be a pain.
5.30am: By now, I’m in my wetsuit, all prepared, with hat and goggles in one hand, and my dry clothes bag in the other, ready to drop off before the swim. The man comes on over the speakers and gives the call for everyone to line up ready for the 400m walk down the steep concrete path to the swim start.
6am: The race was due to start by now, but not everyone was in the water as yet, so we had to wait. I positioned myself about 50m away from the line of buoys we had to follow, and right at the front of the start line. A few more nerves set in about now, as I’d not yet done a swim with so many people in such a small space, and it was going to be pretty nasty for sure!
6.10am: 3…2….1….GO! Swim begins, and I get a reasonable start, managing to avoid getting kicked in the face more than a couple of times, and after 400m or so I find myself in a little bit of space. I get to the first turn, and everything slows down, as so m,any people are turing 180 degrees at the same time, and at this point there’s a few more arms and legs flying in faces which makes it interesting! I ended up pretty wide on the turn, and had to cut back in, and in fact, I ended up zig-zagging pretty much the whole of that straight until the next turn. Within 30 minutes of starting, I felt my hips and calves cramping, and had to keep trying to stretch out while swimming. Eventually this subsided luckily. Lap 1 complete, and just one more to go. After about 2 miles of the swim my shoulders were beginning to tire, and I felt my technique and speed both go downhill, but as soon as I got to the home straight, got a burst of energy and hammered home. After about 1h11m of swimming, I was out of the water, and began the steep 400m run to transition.
Out of the water. Leg 1 complete.
7.20am (ish): Got up to T1 and took my time getting myself sorted out for the bike leg. I necked a bottle of Gatorade while running to my bike, then picked it up, ran down the muddy path, and jumped on. As predicted, my cleats were full of mud so it took a bit of time to actually clip myself in, but once in there, I was feeling strong and ready to go.
Over the mud and onto the bike
After a short downhill section from the start, the course then leads you 2-3 miles up a nasty hill, which at one point gets pretty steep around a hairpin bend, before starting a winding decent, before another hill.
Tough climb at the first hill
The first lap on the bike was fast. i was feeling strong and averaged 19.3mph, a little faster than predicted. Lap 2 was slightly slower, as the head wind picked up. When it came to lap three, that first hill seemed twice as long, although I was able to overtake a lot of competitors during the climb which felt good! The final 20 miles of this lap were pretty slow, with fatigue setting into my legs, as well as some cramps coming and going in my hips. I was finding myself needing to feed more often, and that seemed to help.
Nice flat bit to make up some time, at last!
1.30pm (ish): At the end of lap 3, with my legs feeling prety ruined and energy levels getting lower, I thought to myself, what a time to do my first marathon! When at T2, I again took my time to get sorted out, and when ready, began the initial climb past the spectators, including some family and friends who had made the journey to watch this event.
Out of T2 and up a hill at the start of the marathon. Easy!
The encouragement was amazing from everyone, with the croud shouting to competitors ’well done, keep going, you’re looking really strong’. Tell us that in 26 miles time! I actually started the run pretty quick, and felt suprisingly good, but 6 miles in it hit me. Another 20 to go.
Running technique starting to suffer
I managed to stay pretty strong for the majority of the run, although frequent cramps in my calves, hips, quads, hamstrings, groin and at one stage even my right forearm made running pretty hard going at times. After 16 miles, stomach problems began to hold me back, requiring me to walk and even stop every now and again, which disappointed me. Feeding was hard, so I stuck to Gatorade and energy gels, although did manage to sneak in 3 bananas on the route too which were a great boost. With 3 miles to go my stomach was in bits, and hurting more than I had ever felt before, but knowing that there was less than 30 minutes of running left for me, I put it aside and pushed through.
With the home straight in sight, emotion started creeping in, with the enormity of what I was about to achieve actually sinking in. The feeling was amazing. The croud was cheering, the finish line was in sight, and all I had to do was finish the final 100m and that would be mission accomplished.
10 months of training, all worthwhile. Job done!
5.45pm (ish): Crossing that line was the best feeling I have ever had, and after being given my finishers medal, and t-shirt, and a cap for coming inside the top 250 finishers, I found my family, who were beaming with pride, and most probably, relief that after 11h45m28s of hanging around the course, waiting for me to swim, cycle or run past them every couple of hours, they could finally go home!
Mission accomplished, all smiles!
My split times for the race were 1h11m30s for 2.4 mile swim, 6h9m39s for 112m mile bike, and 4h10m47s for 26.2 mile run. This placed my 222nd overall and 12th in my age group of 18-24. All the sacrifice and hours of training have been worth while, and having loved every minute of the race, I have now set some targets for next year, where I’ll be competing at Ironman France in Nice. Bring it on!
Yours in success
Andy
Tags: andy sloan ironman, personal trainer dorset, Personal trainer weymouth, triathlon weymouth
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