This would be the second time that I would represent GB in my age group at the European Championships. However, this time it was over the shorter sprint distance.

Matt from my triathlon club also qualified so we decided to travel and share a room to save on costs. We flew from Heathrow to Moscow and onto Kazan from there. The major issue that the majority of the athletes experienced including us was a delay in their bikes arriving. Fortunately we had travelled on Thursday and were not racing until Sunday so could cope with the delay.

With Matt from Hampstead Triathlon Club

On Friday we registered, explored the town, visited the expo and met up with other Team GB athletes at the pasta party and team briefing. I was feeling quite lazy by the end of the day as all I felt I had been doing was eating.

On Saturday we did an early morning bike recce with some of the other GB athletes. The 20km, one lap course was on main roads around the city taking in the sights of Kazan Kremlin and stadium. It was going to be a flat and fast course with one incline, one 180 degree turn and one sharp turn.

In the afternoon we watched the female and male elite races and hoped to pick up some pro tips. We would race the same course as them the following day other than the bike course. They did shorter laps to make it more spectator friendly. It was great to see Gordon Benson and Sam Whitaker take gold and silver in the men’s race.

Watching the elite race

Team GB’s swim recce was booked in for 5pm. We were all down by the entrance to the pontoon when it started to pour with rain. All week it had been warm and we were told the day before that the swim would very likely be non-wetsuit. If the water is above 22 degrees at this level wetsuits are banned. The swimmers were happy about this and I didn’t mind as I sometimes find wetsuit swimming restricts my shoulders and breathing. Plus it always takes me forever to get it off in transition. However, I was pleased that the rain was cooling the air temperature down and reducing the humidity.

The swim recce in the Kazanka river itself went well. It was a simple anti-clockwise out and back loop with two buoys. Surely I couldn’t mess this up again and get lost like I did in Weert. Fortunately the buoys were in the right place so the recce was useful and allowed us to practice our sighting and put in a few efforts.

Our pre-race ritual includes eating pizza the night before. Matt and I had some delicious pizzas. Just what we needed!

Pre race pizza

Race day had arrived and we got up early to have breakfast and go through our last minute preparations. We cycled down to transition and racked our bikes. I was racked between Anna and Ty, the two other GB ladies in my age group. Fortunately Matt was on hand to help me set up my elastic bands on my shoes.

Lucy the Liv racked and ready

Despite the rain from the previous day the swim was confirmed as non-wetsuit. I was pleased that the decision had been made for us and it was not optional wetsuit. We gathered in the holding pen with the athletes in our age group and of the 18 that had registered in F30-34 only 15 would start. I was glad that all the female 16 – 39 year olds (approximately 53 competitors) would be starting in the same wave. A bigger wave meant that I had a better chance of being able to draft other swimmers, not be dropped and have a group to work with on the bike.

Getting ready for the swim start

The swim went well. I tried to push hard in the first 200m as per the advice of the better swimmers Alex and Matt. The recce meant that I was able to sight easily and swim in quite a straight line. I completed the 750m swim in approximately 16 minutes. 16:30 (watch time, started early and stopped late), 16:57 (official time, but included the 300m run to transition). Still more work to be done on the swim but happy with the time given it was non-wetsuit and generally without incident.

After the 300m run to transition I was able to quickly put my swim hat and goggles in my box, put on my sunglasses and helmet and run the 150m out and around transition. Bailed out of the flying mount, stopped and stepped over. So safety first but some time lost. Something else to work on. Official T1 time 1:24.

Running out of T1

Cycled the first 200m with my feet on top of my shoes and managed to get sorted. Then it was time for my favourite discipline- the bike leg! We were told in our briefing that we were not able to draft competitors of the other gender and I spent the first part of the race head down, on the drops trying to find a suitable pack of women to draft with overtaking plenty of Russian men in the process.

Just after the first turn around I caught up with Catherine Cooke (GB F45 – 49) and two Russian women. This was the perfect opportunity to put into practice the drafting skills I had gained from crit racing and cycling with Finsbury Park CC and the chatlaps crew. Catherine, myself and one of the Russians took it in turns on the front until we caught up with Angela Wray (GB F35 – 39). Angela and I had done the bike recce together so I knew all the GB women in our pack were strong and we were prepared to put the hammer down to try to break the Russians. However, it was mainly the three of us putting in the work, dropping one of the Russians and trying to get the other Russian to take her turn in the front.

Drafting on the bike

Part of me thought I could push harder but I was aware that I needed to use the opportunity to save something for the run and not go out on my own. My coach Paul’s words of wisdom were going through my head and I didn’t want another walk/run experience on the final leg. Enjoyed sprinting down the final hills into town past the team hotel and shouted to Angela to prepare for transition before the final right turn by taking our feet out of our shoes and pedalling the final 100m straight to the dismount line. Had the perfect dismount and ran into transition ready for the final leg. Official bike time 35:36, average speed: 34.1km/hr, max speed: 45km/hr.

On the bike leg

Took the time in T2 to put in my socks to avoid blisters even though I am one of the few competitors to do this #cakebreadfeet For me it is worth losing some time in T2 to not suffer on the run. Was running out of transition when one of the Russian girls that we were dropping on the bike shouted “You are crazy on the bike.” I think this was a compliment and muttered something about it being my favourite part before she ran off into the distance. T2 official time 1:15.

So onto the run and the area which has been the most problematic for me in previous races due to heat, dehydration or stomach issues. The gods were fortunately on my side with the weather. It was 20 degrees and slightly overcast so hopefully no issues with heat or dehydration this time around. The next advantage of this race is that the draft legal format had allowed me some recovery time on the bike and plenty of opportunity to take on fluid. Quite often I run too fast in the first km and pay for it in the fourth km so tried to not push too hard in the first 2.5km and save something for the way back. This strategy seemed to work well as I didn’t have any issues and complete the 5k run in 22:21. Most recent park runs I have been running around 21:50 so happy with that time! My aim is still to work towards a sub 21 minute followed by a sub 20 minute 5k.

On the run course

Overall I finished in 1:17:32, 4th in my age group and 3rd Brit in my age group. This meant I automatically pre-qualified for the European Sprint Distance Championships in Malmo next year. I am over the moon with this result. I was hoping for a top 15 finish after being 25th in Weert.

With one of my competitors and new friend Jacky

Kazan was so much fun. Our team manager was great and I met so many more lovely people. The triathlon was well organised and the city had lovely architecture and good restaurants.

Crossing the finish line

A big thank you to Paul Carter my coach, GLL Sport Foundation, everyone at Finsbury Park Cycling Club, Hampstead Triathlon Club and Herne Hill Harriers for supporting me with my training. A massive thank you to all my friends and family for your words of encouragement and good luck. I really enjoy this sport and am excited for what the future holds. Thank you for reading.

On the bike course

Now that I’ve had some time to reflect I thought it would be a good idea to write about my first experience of age group racing at a major championship.

I qualified for the GB team at St Neots in September 2018. This gave me ample time to enjoy the off season and prepare. Within that time my main focus has been on cycling. I did some crit racing, got clip on tri bars and did a training camp in Cambrils, Spain with Finsbury Park Cycling Club.

Didn’t know what to expect going into the race but had managed to train fairly consistently and more importantly injury free. I was excited that my parents would be coming with me and would be there to cheer me on. Also was looking forward to meeting my fellow competitors and hanging out with Flo, Emma, Danny and Nicky who were also racing.

Registration with Danny & Flo

Dad drove and fortunately we were staying in a small town about ten minutes drive from the sports centre where registration and briefing would take place. We arrived on the Thursday afternoon and were able to register very easily. Got a pro looking lanyard- very impressed.

Decided to familiarise myself with the course and do as many recces as possible on the Friday (my birthday and the day before the race). Dad came on the bike recce and I must say looked the most pro minus the TT helmet some athletes were sporting in his FPCC kit. Always a good idea to ride some of the course in advance.

Then I met up with Flo and Lewis for the swim recce. This gave us a chance to practice our beach start which we hadn’t done before. One GTN video, a couple of attempts and some video analysis by Lewis and we were sorted. The disappointing thing was we weren’t able to practice the swim course due to the buoys being put out for the Elite Junior Sprint race. However, I was able to check out the swim exit, smooth blue carpet and unusual racking by back wheel of T1.

Swim Recce with Flo

After a lap and T1 recce for me and two laps for Flo we headed back into town for the GB AG briefing at the sports centre. The main things I learnt from the briefing were how to get a good finish line photo (noted) and which way is the correct way to hold a Union Jack flag (wasn’t going to have to worry about that one).

Race Day had arrived and unfortunately I was feeling a bit bloated and had some period pains. Thought some coke might help but the caffeine just made me need the toilet even more than usual with pre-race nerves. Dad dropped me off in town and I headed to T2 to drop off my trainers and white cap. Felt weird having hardly anything there due to a split transition, another new experience. I met Nicky and cycled with her to T1 and the swim start.

I was racked next to Claire and she was very friendly and helpful wishing me luck in my first event. After a couple more trips to the toilet tried to do some stretching with Emma and Flo. Usually rushing prior to a race but we had a lot of time to spare.

Pre race photo with Emma

Then all of us in red caps of female 30 – 34 were ushered forward to the holding pen to watch the 18 – 29 white caps start. Some heart beat music was played to up the tension and they were off.

Swim: The swim wasn’t great I completed it in 30:29 and seeing as I usually swim 1500m in 28 minutes it wasn’t good. The fastest in my age group was Ty in 23:33. I found it really hard to spot the navy blue buoys and was basically swimming by myself for most of it. My watch also measured it as 1640m so long. 28/34 for this leg.

T1: Wasn’t too bad. Did 1:24 and saved time by not putting socks on at this point. 19/34.

Bike: I was happy to perform well on the bike leg. It was flat, fast and enjoyable. At one point I was imagining myself shooting down the competition and thought I better push harder! I averaged 35.8 km/hr with a top speed of 43.8 km/hr. I completed the shorter bike leg of 38.5 km in 1:05:20. 17/34 on this leg.

T2: I took the extra time to put on socks and a cap in transition to hopefully avoid too many blisters and to help in the heat. The organisers were a bit cheeky in that they didn’t record our T2 as finishing until we had completed the 500m run up to the start of the run course proper. When really this was just a longer run course which benefitted the run specialists. T2 time 4:01. 20/34

Run: On the first lap I felt hot, sick and bloated. I felt like crying and memories of my first London Triathlon came back when I had to walk and run. I had to stop to walk but then took on some water. A bit further down the road I saw my parents cheering me on but all I could mutter was “I feel really sick”. My poor mum- having only watched me race before at the aforementioned London Triathlon must have thought here we go again… My Dad encouraged me by telling me to try to relax and take on water. Turns out this was useful advice. Took on water at every station (the bloody things were so hard to open) and this seemed to help. The crowds were really encouraging and in the end I completed the 10k run in 50:33. Definitely not my finest but seeing as I had to walk and really suffered in the heat not terrible. 27/34 on this leg.

Overall I completed the race in 2:31:44 and came 25/34 in my age group. I was hoping for sub 2:30 and a top 20 finish so I was a little bit disappointed. However, on closer analysis I was hitting threshold on both the bike and run. I probably didn’t take on enough fluid on the bike. Also both of my weaker legs i.e. the swim and run were long and my strongest leg (the bike) was short and flat.

It was fantastic to meet so many lovely competitors and also watch the elite races. My parents were so helpful in transporting me everywhere and celebrating my birthday with me. Thanks everyone for your good luck messages it really helps!

Onwards and upwards. There is still lots of work to be done. At least I listened to Nick’s advice and took a good finish line photo! Looking forward to our medals arriving.

At least I took a good finish line photo

A year ago I went for a week’s training camp in Lanzarote with my triathlon club. This was the trip that inspired me to start taking triathlon a bit more seriously. By that I mean following a structured training program rather than going to the odd club session when I felt like it.

FPCC hit Cambrils

Training camps also allow you to train at fantastic facilities with like-minded people that want to exercise all day and in my case eat three rounds of buffet each evening. My goal coming out of the camp was to complete my first Olympic Distance event, which I successfully achieved at the London Triathlon and at St Neots.

I also was pleased when I qualified for both the Sprint and Olympic distance European Championships for 2019.

Therefore, my goals for this year are to do my best in these events and attempt to qualify for the World Championships in Edmonton, Canada next year.

I decided on a week’s training around Cambrils in the Costa Daurada with my cycling club in March to boost my base fitness pre-season. Fortunately my Dad also signed up so I wasn’t the slowest. However, cycling over 100k each day was quite a challenge.

Finsbury Park CC at the monastery

Everyone in the group was extremely encouraging and there were a few that seemed to appreciate my love of the buffet too. Was great to get to know people from the club better, have fantastic organisers in the form of James and Marc and have a few laughs with the Irish contingent.

I seem to have found my climbing legs and even tapping away in my lowest gear has meant that I’ve seen improvements now that I’m home. For example, being able climb in the big ring when before I’ve had to go down to the smaller ring.

Also I was able to practice my TT position on the smooth roads and get more confident. This resulted in a 10 mile TT result of 28:44 around Regents Park.

Practising my TT position

One of the greatest achievements was keeping up riding with the fast group in the peloton. This will definitely help with crit racing and my draft legal races.

It’s taken me a little while to write about this training camp as on the final day I hit a hole in the road (road wasn’t closed for roadworks) and I came off. Fortunately I only had a few cuts and bruises but I wasn’t able to train as I wanted and particularly swim for a while.

However, it’s almost go time with my first race and Grafham Water next weekend.

If you have the opportunity to go on any training camps I highly recommend them for the structure, motivation and camaraderie. I will be very jealous when my club head back to La Santa in a couple of weeks.

I’m feeling like I’m beginning to build some base fitness with a couple of hard weeks of training behind me. Don’t get me wrong I would prefer that it was warmer but at least it has been bright and sunny this weekend for training outdoors.

Sunny but cold ride today with FPCC

After picking up a cold on Christmas Day I was a bit frustrated at the start of month with my training. My body needed to fully recover and I just felt like I was getting slower at everything for more effort and higher heart rate.

However, the key things I’ve been working on this winter to get marginal gains are:

• Focussing on improving my kick in swimming with more kicking drills, using fins and working on my ankle flexibility.

• Mixing up my bike sessions a bit with turbo sessions, crit racing and club rides.

• Trying to keep my motivation high by planning sessions with friends.

Crit racing at Lee Valley Velopark

I’m hoping to improve further over the next couple of months with more tough training sessions by Paul, having a bike fit, getting aerobars, doing some more track sessions and going to a training camp in Cambrils at the end of March. The Hampstead Triathlon Club trip to Lanzarote last year really boosted my fitness, confidence and motivation. So I’m hoping for more of the same this time around.

At the top of Haría, Lanzarote

So if you are struggling to keep up with your new year’s resolutions to be more fit and active here are some of my tips for winter training:

• Plan sessions with friends whether that be a class or training session. It’s a great chance to catch up and you’re more likely to go.

• Layers are key particularly if you’re training outside. Merino wool base layers, buffs, hats and overshoes are all great.

• Make sure you keep hydrated. You are still sweating and need to drink regularly even though it is cold.

• Mix it up. Try something new. Maybe enter a race, parkrun or swimathon.

• Be kind to yourself if it doesn’t all go to plan.

Plan sessions with friends

I hope that you have enjoyed reading. More updates to come. Keep smiling 😁

Thought it would be apt to start writing a blog to look back on my achievements in triathlon. 2018 was my second year of training and taking part in triathlon.

One of the highlights of the year was the Hampstead Triathlon training camp in Lanzarote. The facilities were brilliant and I forged friendships with my roommates and training buddies who continue to inspire me with their exploits.

Team Positive Vibes: Eva, Myself & FloReturning to the UK following Lanzarote I felt inspired to start taking my training more seriously and follow a structured training plan. Thank you Andy and Paul for your guidance this year.

During the freezing conditions at Berkhamsted triathlon Flo and Matt suggested that I attempt to qualify to represent GB in my Age Group. Having done a few sprint distance triathlons I didn’t think I would have much chance of qualifying. However, I had planned to enter Thorpe Park Sprint distance triathlon again as it had been my first event the year before and I had really enjoyed it. I duly paid my fee to to British Triathlon and tried to get some advice from my more experienced peers.

In contrast to Berkhamsted, Thorpe Park was pretty warm and sunny. I completed the course in 01:20:31 which was 12 minutes faster than the year before. I had some hay fever and stomach issues but was pretty happy with my time. Finishing 15th in my age group I would have to wait for a roll down place for the ETU sprint distance championships in Kazan, Russia.

Thorpe Park Sprint Triathlon: Eva, Myself & Helena

Anyone that knows me knows that cycling is my favourite of the three disciplines. With my Finsbury Park Cycling teammates we took on a 210km Audax and the Chiltern 100 mile events. Both events were great fun but I needed coke to power me through. The Ride London was less enjoyable in difficult conditions.

Chiltern 100 FPCC: Myself, Terry, Tony, Peter & DavidAfter using my Dad’s spare bike Carl the Cannondale I decided to purchase my own bike that would be a better fit for me and be lighter and quicker. I’m really happy with Lucy my Liv Envie. The first time I raced on her was at the London Triathlon Olympic Westminster route. I really enjoyed the race, particularly the bike leg. It was also fantastic to take the bike to Nice for a long weekend of cycling with Flo. Next stop will be to get a bike fit.

Riding Lucy the Liv around the Cote D’Azur

Having enjoyed my first taste of Olympic distance triathlon I decided to enter the ETU Olympic Qualifier at St Neots with Flo, my sister Rachel & Kate. I finished in 2:31:06, seventh in my age group and only a few seconds behind Flo who has inspired me so much on my triathlon journey. This was enough to secure a place for Weert, Holland.

With Flo who always inspires me at St Neots Olympic triathlon

I finished the season by doing the Ealing half marathon with my sister and Kate. I did the New Forest Marathon five years ago in 2:05 but found it extremely tough so was really pleased to beat my sister and finish in 1:41:02.

Ealing half marathon with Kate & Rachel

I’m excited for what 2019 will bring including racing for GB for the first time, going to Cambrils for a cycling training camp & hopefully improving and enjoying competing and training. Best wishes to everyone for the new year and thanks for reading.

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton