My running is coming along well and I ran a very hilly half marathon a few weeks ago finishing 19th in a time of 1 17 which I was very pleased about as this would have been a PB on a flat course and it is the running off the bike in recent races which has let me down. My swimming is also coming along well and should peak at exactly the right time.

My goals remain the same for the season and I am really looking forward to Ironman Austria in July.

The key for me is to have some very strong results and to race more this year and next. I am feeling very positive about how things are progressing so let’s hope it carries across into the races which I am sure it will.

It is extremely important to me that I break 9 hours for an Ironman in the next 2 years and maintain that level of performance. My previous race at Ironman Austria was when I set a 51 minute swim, 4 59 bike (non aero bike) and a 3 40 run (un prepared for the heat again!) so I am confident that I can maintain this swim time, seriously improve the bike and the run is the area which is the most important to nail and this is the area I am addressing with Ben. (World class runner)

I’m on anti-biotics now, but such is life. At least I had a week at 35 degrees and I have Austria in 3 months and I am even more determined to put my frustrations into having the race of my life next time.

Biking is the biggest worry as it is really nerve wrangling cycling outside in the dark mornings knowing I have come off twice on Ice. It is ok at the moment as above freezing just but it is set to go below Zero over the next week which is not good.

Running is ok and working hard to get the solid miles in. Most people from the UK don’t bother with early season racing simply because it means training hard through a bleak winter and having to try and get race fit without any rest.

I have been using my Compex MI sport to work on my legs and shoulder and does the trick. Very clever technology.

I am trying to get fit for Ironman Langkawi which is proving tricky with this weather. (See my previous post about the bike crash).

I have 6 weeks of training left and I just have to make sure I stay fit and get some decent miles in. I am in the positive position that I have Ironman Austria later in the year so if I have a solid race in Malaysia it should set me up nicely.

I have been cycling in the house with the turbo trainer and getting some good miles in the pool so lets see what happens.

I am fortunate enough to have a good network of professionals around me allowing me to have access to the right treatments at the required time. My Chiropractor is the British Olympic chiropractor and works for Chelsea and QPR so sorted me right out allowing me to get back to training. My triathlon team is owned and run by a great masseur so he takes care of soft tissue etc.

I was flying before Christmas so it is very frustrating to come off the bike and loose a bit of fitness but you have to take the good with the bad.

I am working hard with Ben to add some structure to my training building up to Ironman Langkawi in February. I have also had my place at Ironman Austria confirmed in July and I am hoping to get back to Hawaii in October to put that marathon right.

The Compex MI Sport has been a god send helping to keep my muscles loose and strong during a 2 week rest period post Ironman. I am planning some 10k races some bike races and really mixing things up over the winter to keep things interesting.

My company is having a meeting with Sir Clive Woodward tomorrow which I am invited to so looking forward to listening to his ideas.

With my Ironman medal in Hawaii

Since I returned from the Ironman championships in Hawaii, I have been rushed off my feet with work – and also re-assessing my approach to all things triathlon. I had over 500 work emails to resolve so was thrust back into the harsh reality of life but it’s the perfect way to stay grounded!

The good news is that I have finished most of my work and the even better news is that I have now finally signed up with a coach who is a world class athlete. I don’t want to say who is coaching me just yet as we are in our infancy but it is very exciting.

I have been advised politely that my training program was one dimensional at best and I was spending far too much time on the wrong things. On the positive side I have been advised that due to my results on such basic training it bodes extremely well for the future to get to a world class level and my goal of reaching the podium.

It looks like I am going to be racing in Malaysia in Febuary at Ironman Langkawi with a view to qualifying for Kona and my placed has been confirmed at Austria in July so that will be good.

With regards to training, I have been taking it easy for 2 weeks with only a few gentle swims, bike and runs and back into full sessions in a week building to Langkawi.