American Triathlete in London

Category: Year Review

2019 Year Totals

Given I still owe a Kona report I figured one way to help get back into this is a quick 2019 mileage recap. I didnt race very much in 2019 with two bucket list races being the focus of the season.

Before training really even began I had to deal with a hernia and had surgery in February. I was careful (with a lot of shaming from Carly) in taking my time to get back into training. I really didnt want to over do it to quickly and risk re-injuring with no time to recover before Roth or Kona.

You can see the dive in February/March with the slow progression to Roth and then build up to Kona with another post Kona dive.

Fitness over 2019
Fitness as of Hernia Surgery
Post Surgery Low Point
Challenge Roth
Kona WC

My totals for training over (entire) the year are as follows:

I added another 1061 miles and about 83 hours commuting to and from work over the year as well. I’m actaully a bit surprised at the commuting number and I expected it to be higher given how often (or at least I believed how often) I commute to work on my bike.

Looking at other athletes that race at a similar level to myself I’d say I’m (generally) working with less volume. This certainly seems to be the case with the bike but given I’m doing all my training rides indoors (save 3-5 over the year) I’m being quite focused with that time and avoiding garbage miles.

Not having the race I wanted in Kona I was hopful that I could retain some of that fitness over the winter so I’m a little bummed that I let so much slip away from October to January. That said I was still able to run a 1:18 half marathon mid December with very, very very little training. But the body, and the mind needs rest and I’m sure that recovery time will allow me to push forward all the better now. That said, in the past weeks I’ve already started to quickly recover some of the fitness and if I continue to train smart over the next months I should be in great position for 2020.

Looking ahead I’ve got a great slate of races that have me focused and with some very specific goals the coming year should be fun and fast!

2018 Recap

Most of the way through January I figured it was about time to write a short but dedicated recap for 2018. From a training and racing perspective the last year was very successful and I have a lot to show from a year of consistent effort. The season began with some large races on the horizon and some big goals to achieve. It also began with Carly and I settling into our life in London with a new flat in Balham. After a couple years of renting we decided to purchase a place in London. It was a bit scary but ultimately very satisfying to know we had a real home here in the UK. We finally had a place where we could put our art on the wall, set up things the way we want and Bruno even got a nice little garden to sit in the sun.

Not our flat.

I was able to set up the second bedroom as a nice pain cave, the Balham Leisure center is literally across the street from our new place, only a few miles from either Clapham Common, Wimbledon or local track for running. So the move offered up some really nice training advantages and I was able to roll right into my first block without much fuss.

The first two events I had scheduled were running with the IAAF Half Marathon and London Marathon. Both of which I had entered to run with Carly but she was ultimately unable to compete in due to injury. But starting the spring with a good solid block focusing on running miles and developing my legs was good lead in for the summer. The two events were well timed where I was able to take a solid half marathon effort (PB) and roll right into London a few weeks later (PB).

Go Hokies!!

The London Marathon was a tough day at the office, having trained all winter in classic UK weather race day greeted us with high temps and sunny skies. I raced well, was likely a bit light on fueling but still managed a 4 minute PR. I feel strongly I had a sub 2:40 in my legs that day but the last 3-4 miles along the embankment sun just sucked the life out of me. It was a good race in that it gave me a solid mental boost in achieving a hard earned PR as well as knowing that I left a bit on the table and hungry to keep at training.

After the Marathon there was a bit of a downtime with the running as Brad brought back the cycling and swimming to get into full triathlon training. I’m usually a more eggs in one basket kinda guy so the primary targets for this year was 70.3 Championships in South Africa and IM Barcelona. Knowing that both of those races were well in the fall I found a bit of a mid-season carrot race at Hever Castle. This gave me a bit of a midsummer focus and a chance to shake some of the cobwebs out.

The Hever castle race ended up being a brutal. It was hot, the course was very hilly (I think it was actually a bit more elevation gain that Exmoor!) I also had a bit of a scare with the bike and not doing my normal due diligence on my set up which impacted my ability to bike hard during the race. The run was hot, dry and through open fields, it was a hard earned race and nowhere near my PR but was a good day to have struggled through and finished.

After Hever the focus was squarely on South Africa and Barcelona. Brad had the tough task of setting me up for two good races only four weeks apart. Knowing I wanted to race well at Barcelona the training focused slightly more on that distance with some stuff to hone the body for the 70.3 effort. Between some long weekends on the trainer and one in Oxford for a lifetime long ride of 100 miles I felt as ready as one could when September rolled around. Carly and I traveled down to South Africa and had a wonderful couple weeks away. I raced well and was able to walk away with a 9th in the world in my age group!

After South Africa the weeks went by pretty quick leading up to Barcelona, as the race neared and the training dropped the anxiety grew and grew. I wanted to do well in the race but I also wanted to just get there, I had been looking forward to this race for so long now, every little thing turned into a race consideration. Did I pack the right things? Was my nutrition correct? What our our travel arrangements (checked for the 1,000th time…)!?!? The last few days leading up to the race I was driving Carly nuts with all my worrying and neurosis.

But come race day all that finally faded away and I was able to focus and just down to business. I had a good day and executed the plan and walked away with a 1st in my age group finish and Kona Qualification with a sub 9 hour finish. For a first time race I don’t think I could have asked for a better result!

After the race I took a few weeks completely off of any training and thereafter slowly worked back into some unstructured training and finally a loose schedule six weeks later. I didn’t always do the workouts but it was good to know that I had a schedule I could work towards. I maintained that through the remainder of the year and the holidays.

Starting to work back into solid weeks Brad has been adding on volume and intensity and it has been great to start to get the body ticking over yet again. I have two big races pretty far out on the horizon with Roth and Kona but I’ve got some lofty goals for those races and I’m going to need to put in consistent and quality effort over the next months to achieve them!

As always the first and biggest thank you goes to Carly who is always there to cheer me on and give me mid-race splits. And to Brad who has guided me and answered my many, many amateur questions over the last year. Looking forward to 2019 and good luck to everyone racing!

Below are a few screenshots of my yearly averages and overall numbers. Please note none of the information below accounts for my commute to/from the office which (according to Strava) is another 1000-1200 miles and 4-5 hours a week in the saddle. The numbers below are dedicated to ‘training’.

2018 Run Numbers
2018 Swim Numbers
2018 Bike Numbers
2018 Average Weekly Training & Max week
2018 Average and Max TSS

Settling – 2017 Recap

So, in keeping with the status quote this post has taken until well after my first (now couple) race of 2018 to get out the door. There are a number of reasons for this, some real. 2017 was about settling, not with my results or competition but into a routine and life in London. 2016 was a big year for Carly and I in our relocation ‘across the pond’. New jobs, new city, new places to explore, oddities to understand and lifestyles to adjust. Looking back its really quite impressive how we both managed to take all that change in stride. It was certainly a lot of work, but keeping our focus in 2016 and ‘adulting super hard’ we provided ourselves ability to make 2017 a great year for adventure and really began to be comfortable with our new life in London. We now (as of December) own a place and had a party where I successfully fried a Turkey. ‘merica!! But, in trying to keep this space more athletically focused I’ll dwell a bit on some of my races and overall work in last year.

The year started with a bang, having qualified whats seems ages ago at Marine Corp Marathon, I finally had my Boston Marathon experience.  In retrospect, the race went about as well as a second marathon (and Boston) could possibly go. I snagged a healthy PR which is itself which is always a great way to start the season but more importantly I got a lot of early season miles in which paid dividend down the road with some of my other training. I learned a lot about long distance training while preparing for the race (mainly its REALLY boring…) but also that there are no short cuts. You cant fake that shit. Not that I do ever really ‘phone it in’ but knowing you want to put in a solid time at Boston you have to be mentally checked in for every bit of training. Its not only exhausting physically but mentally. Showing up on the start line and being able to both finish the race and run a great time off of all that work is a great way to start a season and gave me a lot of positive energy to carry myself through the season.

This was also the first season I’ve not raced any ‘short’ triathlons, all my races were 70.3’s. I’ve learned that I don’t have the speed to be as competitive as I’d like for sprints or olympics (but they are fun) and I don’t really have the general time availability to commit myself to a full Ironman (we’ll get to that later). So 70.3’s nestle into a sweet spot from a training and racing perspective. They’re also not as expensive to get into and (generally) fit into weekend away so its an easier ‘sell’ for Carly.

I signed up for two ‘local’ races and then a pair of Ironman branded events. I knew that the 70.3 championships in 2019 was in South Africa so I was loosely targeting snagging a spot to get back to that race at my last race, Weymouth. The 2018 race was back in the US, and I didn’t want to fly home to race so while I wanted to do well in Staffordshire taking a spot there was not my goal. The other two races were the Cotswold Classing/113, it was really nice to have a repeat race. Since moving to London I’ve not done that, it makes the entire race experience easier when you know the course, know the check-in procedures, etc etc. Plus the races are really well run and get some quality competition.  One can read the various reports on the four races I had over the summer here, I’d say my best performance from a time perspective was the Cotswold Classic race which was a great following a disappointing race in Staffordshire. However, ending the season at Weymouth and snagging a spot to the championships was certainly the overall highlight.

By the time that race came around I was already thinking a bit about the 2018 season and I knew that getting the spot early would put two good placeholders on my calendar for the next year with the London Marathon and WC’s in South Africa. The primary question was how to fill the rest of the schedule…

In terms of training, my overall totals for 2017 show I continue to struggle with the swim. This discipline continues to be my achilles heal, and even if not from a race perspective it is mentally demoralizing to continually struggle. One of the prime reasons for this was my swimming situation in Islington. The better gym, while super cheap, and great to have provided me a easy swim solution upon moving was just turning into a total shit show. Between the number of people that might be in the pool at any giving time, and the inability for those people to hold a pace, swim with any decorum or the erratic schedule they put in place it was impossible to get into a groove.


Overall percentage breakdown


Swim breakdown

Run breakdown

Bike breakdown

While the percentage for swim should be higher its really the overall volume there that needs to go up. Its tough to get faster when you don’t even get into the pool. Looking at the information above I made a few self goals for 2018

  • swimming
    • limit missed workouts, just do the work, showing up is half the battle
  • focus on my bike form
    • make an effort to not just put the work in on the trainer but put the work in to keep my form
  • focus a bit on my gear
    • i’ve always had really good luck with my race day logistics, I need to do a bit of work getting some of my day to day race gear sorted to find some easy time


The good part about writing this particular post over such a long period is that now, in June I can see the goals I started with and offer up some updates….

  • Regarding swimming, i’ll get into this a bit more in my next post (shortly) but with our move to Balham and proximity to a pool that is quieter and just being generally better about getting out the door I’ve had great success in upping my swim volume.
  • I spent some time at Swift Cycles in London getting a Retul bike fit. While my position didn’t change dramatically there were a few minor adjustments made that should help me bike a bit more efficiently
  • I’ve started to look at my bike gear to streamline my cockpit/front end as well as to get some proper race wheels and really make sure my bike is set up well. I’m looking into ditching my old bike shoes as well as in lieu of something both more comfortable as well as aerodynamic.

At the end of the year Carly and I completed on our flat in Balham so and finally had all of our stuff that we had packed up years ago in Boston shipped over. It was like Christmas to be going through all the boxes and rediscovering the wedding gifts, books and clothes that we had packed up  so long before. But we were able to quickly set up our new place and it immediately felt like a real home with all of our art on the wall and Bruno lounging in the sun in the back yard.

Towards the end of the winter though I started to get an itch to attempt something longer. I knew that qualifying for WC’s would ‘free up’ my training for a bit of adventure and with London Marathon I’d already be starting the summer with a long run block. So I decided to take the plunge and sign up for a full 140.6 race. I did some research and Barcelona in October seemed like a decent, late season race to participate in. Not knowing how my body would respond I wanted to find a race on the flatter side as I didn’t particularly want to try my hand at Wales as my first ‘full’ distance. It also, had the plus of being one of the very first races to qualify for Kona so if I should be so lucky to qualify I’d have over a year to plan logistics as well as properly train (cross that bridge when I get to it).

The decision to do something like that definitely came from me being well.. settled… with where Carly and I were in London and our new life. Not only with our work but also with our personal travel and general work/life balance. I realized that while something like that is never going to be ‘easy’ I now have the ability to train for a race like that and it could be managed and in once sense ‘enjoyed’. It was satisfying to be able to put that long term goal on the board, and while there were certainly be days or weeks where the training is tough and I might be pushed for time it was great to end 2017 with the comfort that I could realistically see myself making it through the training to the race. I was (and am) looking forward to trying my luck at that distance. It could be a complete disaster… or maybe I’ll find another gear. But either way, I know it will be an adventure getting there!!!


2016 Year in Review

This year was chock full! After years of talking about how great it would be to live abroad Carly and I finally bit the bullet and took advantage of an opportunity and moved to London. This, coupled with a new job, new bike, and a focus on the 70.3 WC’s in Australia made 2016 a very complicated year! I’d like to keep this space a bit more focused on the triathlon side of things so I’m going to gloss over the aspects of the move that don’t specifically relate to triathlon (or training).

Oh God!


Writing a year review in January is a bit odd when you sit down and start to think about it. The ‘end’ of season really seems to be moment you cross the line on that last race and the start of a couple weeks (or months) off.  Waiting till January is really is an odd time to reflect as one has most likely already moved on (at least mentally) to the upcoming season and the training which has already started for some of those events. I know that I’ve been already planning for and getting into training for races months away so with that said, let’s get into it…

One of the things I’ve prided myself on as I’ve gotten further and further into the sport is keeping my financial investment limited and making smart purchases where (and when) it mattered. Everything, wetsuit, tri suit, bike, helmets and even shoes was analyzed (however briefly) for cost to time gained. I was riding a second hand Felt B16 with a rear wheel cover which I was getting some great times on in anything from sprints to 70.3 races. But at nearly four years old and two years of solid training and racing under my belt I felt like I needed (ok, wanted) an upgrade. I began considering my options towards the end of the fall/early winter of 2015 and had narrowed my search down to a BMC TM02 or Dimond. Both of these bikes are incredibly fast and would provide me with a great tool with which to train and race. I began pricing out each bike and while the BMC had a distinct price advantage which appealed to my sensibilities the Dimond had an ‘it’ factor which no other bike can touch. After a successful Timberman and qualifying for the 70.3 WC’s I had already formed the idea that I may not being doing any more ITU races (similar to the race in Chicago) and wanting something that was just different I elected to go with the Dimond. Brad (and the entire team at Ruster Sports) guided me throughout the process and I pulled the trigger on a race build with custom Virginia Tech inspired paint. Ashlee at AMI graphics printed me up some vinyl graphics for my wheels which were expertly installed by Chris. It was in the middle of this process that the move to London became a reality so knowing I was making one of the biggest purchases of my life on a bike with my racing future a bit unknown was slightly terrifying. The whole process ended up taking around ten weeks and I received the bike just before we moved. As soon as I received the bike I dropped it off at Fast Splits and had Brian finish the assembly and do a final fitting. The bike was promptly repacked (along with my other bikes) for its trip across the pond….

Our move date of March ended up being pretty well orchestrated from a training perspective. For the months/weeks leading up to the move Tommy pushed the training volume up more than he would have otherwise at this point in the season knowing that I’d basically have 2-3 weeks of off/down time once I left Boston and got situated in London. This plan worked really well and the last few weeks before the move I pushed some major volume with a nice couple weeks of ‘rest’ once we arrived in London.

Bruno didn’t like the plane…

When we moved we came over with three bags each (basically all clothes) and no place to live. So our our first priority was to find a place to live and organize shipping the rest of our day to day over. We quickly found and moved into a place in Islington, which has been a great base for exploring the city. Once we had the address I arranged for our bikes, exercise gear, shoes and some other items that we just couldn’t fly with. I had originally been prepared to be without my bike for several weeks so when it turned out that I could get all the stuff delivered by air freight in a few days I immediately elected to use that service. Within four days of leaving Boston all the stuff arrived at our door (and was very quickly unpacked). While we were looking for a place and before my bike arrived I had been going for short runs here and there, hitting up the odd spin class (barf) and looking for a pool. Ultimately, I took about two and a half weeks off of structured training.

Once settled in Islington and had my trainer set up I was able to settle back into my normal weekly routine. The one remaining piece was a pool… this was a bit tricky. In Boston I had a pretty good deal with my local pool and I found that gym memberships in London are expensive (not a huge surprise). I looked into Virgin Active and a few other clubs but ultimately settled on a Better Gym membership. They have a pool only option which lets me use any pool within their network in London for £30 a month. I don’t get access to any weights but the pool is clean, generally open and convenient. I’d like (and may eventually get) a membership that offers use of the weights and other equipment but right now, just need a pool to swim some laps and this is more than sufficient.


Speaking of laps… my pool in Boston was 20 yards (not long) and my pool in Islington is 25 meters. While I love having a standard distance pool (no more crazy math aerobatics during workouts to move yards to meters based on a short pool) it did take some getting used to. I’ve found that the increased length gives me far more time to focus on my stroke and makes for a far more ‘normal’ exercise routine. The one drawback is that the pool is quite full in the mornings. People in London seem far more inclined to swim than in South Boston. With the added ‘crowd’ I’ve also found that the ‘fast’ lane is a bit subjective and I most likely burst a few ego’s when I show up to swim (and I’m not particularly fast!). It’s tough trying to complete a scripted workout with 3 or 4 other people in your lane all doing their own thing. Sometimes I just get frustrated or distracted and get off the workout but more often than not everything works out ok and I get the time and distance in.

With my ‘A’ race being the 70.3 WC’s in September I needed some small carrots to get me through the summer. I found two races which (on the face of it) seemed fun and could provide good opportunities to shake things out a bit. The first was Windsor Castle Olympic and the other Exmoor 70.3. Windsor seemed like an easy one to sign up for. Race around a castle? Sign me up! The town and venue was awesome and it was really great to get out of the city and ride the Dimond. Despite pouring raining the crowd (specifically Carly) was amazing and helped propel me to a decent finish. I was even able to (re)connect with Johnny who I raced in Chicago last year. It was good to catch up with him and one of his friends after the race and know I have some training partners in the area.

Exmoor, as the report details out, was a bit more of a disaster. While I still was able to race and finish the course was epic and it really bled me dry. The climbing on the bike, combined with the run was just brutal. It was easily one of the toughest races I’ve ever done and my body was beat for a while after that race. That said, it was a great excuse for Carly and I to get outside of the city and see a bit of the English Countryside. It was nice to cross off one of the hardest 70.3’s on the European circuit and I had a decent day on the course all things considered.

Those two races did serve as a couple of great milestones though and in retrospect definitely positively contributed to my racing development. The major takeaways from those two races were that, despite how shitty I felt in the pool during workouts I was able to put down very respectable swim times which was huge mentally. This year I am really struggling with the swim, or rather, seeing positive results during training and I was concerned my fitness there was really suffering. I don’t expect I’ll ever be the first person out of the water so my main goal is to keep as much contact as possible with the leaders. Both Windsor and Exmoor showed me that while I might not be putting great times down in the pool the fitness is there, I just need to keep struggling through it and keep being consistent with my effort.

The other obvious benefit was some solid racing on my new bike. Just with Boston I do all of my bike training indoors (around 170 hours last year) so any time spent on the bike outdoors is a treat. I do ride to work so I maintain my bike handling skills (mainly bus avoidance skill) on a daily basis but it is certainly not ‘training’ in any sense. But getting used to a brand new race bike during a race has certain complications. I’m still getting used to riding with a deep dish wheel and the impact that wind and road conditions play on handling. But after an olympic race in pouring rain and wind and a half ironman with near constant climbing or descending I started to get the hang of the bike and its idiosyncrasies. This coming year I’ll like to spend more time on the Dimond while training so I’m going to look into some rollers to help get used to my bike and its fit (as well as new smart trainer for my standard workouts). Oh, and maybe I’ll ride outside a few times as well…

When late August rolled around I was feeling ready and pumped to travel to Australia for the race (and subsequent vacation). It had been a long six months of new job, training, new city… everything so Carly and I desperately needed a few weeks of rest. Just had one long day to get through and I was there. You can find the full report here, but overall I’m very happy with how the day went. Could I have race a bit harder… perhaps… but ultimately that was the race I had and I’m happy for the experience. It was extremely satisfying to travel halfway around the world and not only finish but turn in a big PR. I’ll be back at the race again and will have another whack at the apple.

pushing hard in the outback


Oddly enough the aspect of the race that most frustrated me was the run. I’ve never really been too concerned with my run training (or racing) as it has always just come along naturally. I had started the run at a good pace but quickly fell off the pace and the second lap turned into a bit of a slog. This was the first race where I came away a bit frustrated with my performance. It was with that bitter taste in my mouth that two weeks into the vacation I signed up for the Boston Marathon. It was an odd experience… staying up till midnight in Sydney to make the 10am Boston entry time. It was a bit strange, to be excited about signing up for a marathon just a few short weeks after a half ironman where I hadn’t run well and knowing I had nearly seven months to consider and prepare for this one race. I entered with my time from Marine Corps, a 2:54 which was well under the 3:05 cutoff but could still not make the cut if enough other people with faster times entered. So there was a bit of anxiety over the next few days until the official acceptance letter arrived that I might not have made the cut.

After the race in Australia… more specifically after vacation, Tommy and I had a post race chat and he challenged me to find a half marathon to run with no preparation after i lamented my poor run. He wanted to see how I would race with a couple weeks off, see if I could run the time I had in my mind on ‘fresh’ legs. I found a race in Kingston-upon-Thames (West of Central London) and signed up on a whim. The race went pretty close to how one would imagine a race would go with three weeks sipping drinks on a beach and no training… around mile six the wheel came off and it was overall not a brilliant performance (report here).

After that race the rest of the fall was spent in light maintenance. Just enough to keep the fitness up and skills fresh before diving into the winter training block. It’s during that time that one’s mind starts to drift… to overthink past races, to dream about the next season’s races. Dream about what upgrades I’ll make the bike (sorry Carly)…

This past year I’ve raced far less than I thought I originally envisioned before moving and while understandable, the extended and heavy training load with infrequent racing made the year seem much, much longer with the rewards few and far between. I’m by no means suggesting that my season was not successful nor that I am beyond happy with my performances. I was able to PR by more than eleven minutes in Australia which is amazing and that’s before discounting the nearly seven minutes in extended transition time. The race while leaving me wanting did give a great reward for my hard work. I finished as the 3rd fastest American and have the desire to be faster, to push harder.

Don’t try and out kick me.

I’ve started to formulate my race 2017 race season and after Boston I have signed up for Staffordshire 70.3 in June. I’ve got a couple of other races, Olympic and 70.3’s on my mind around England and a few around Europe. In lieu of one larger trip Carly and I want to spread our vacation time with more long weekends exploring Europe and England, maybe we’ll even mix in a short vacation/race combo. We’ve also thought that the 70.3 in Dubai could be a great excuse to travel there. This will certainly make the summer more interesting for training and racing but it is important that we take advantage of our proximity to new opportunities.

I think that is what the most important take away from the past year has been, seizing new opportunities. We’ve certainly done that with our move here and our plan moving forward for how we want to spend our lives here in London. I need to start doing a bit more of that with my racing. I think, overall, I’ve been playing it safe, slowly getting into the sport, trying out different distances, playing it a little safer on race day. I want to be a bit riskier in my racing, pushing the envelope for a greater reward. Maybe I’ll have a couple races where I can’t finish or totally blow up because of a poor choice, but perhaps I’ll also find another gear deep down inside me and get a bit faster.



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