The Milestone that is 2017

This year will for me be a milestone in my life, I have begun the year by moving from home to Loughborough full-time. In 2016 I made the decision to train with the Loughborough University Triathlon Squad, however I was still living at home (45 miles away from Loughborough). Back then there were a number of factors holding me back from moving; finances, work, maturity and general worries. I have now made the big move and I share a house with other triathletes and train with the squad most sessions. I really do not miss spending the majority of my days driving back and forth from Leamington Spa, however I do miss my family (my dog Oakley A LOT!) and home comforts of my food and ironing being done for me.

Although I am not studying at university, I am still focusing on my education. This month I passed my qualification in BTF Triathlon Coach Level 2, to go alongside my swim teaching qualification I achieved last year. I’d like to challenge myself with some more qualifications in the autumn after my competitions have stopped. I’m just trying to work out what will complement the qualifications I already have. I’m already loving using my new set of skills daily and I’m still enjoying teaching young children to swim, it’s so rewarding. Swimming Teaching is my primary source of income at the moment, but hopefully soon I will be able to take on some triathlon sessions (I’m still guilty of having to ask the mum and dad for a little help now and then).

This year I will race in the under 23s and seniors categories, this will include a mix of distances; sprint and Olympic. I hope to race more sprint distances and a few Olympic distances in order to break myself and my body into it gently. France run a Grand Prix league which attracts a number of international athletes who compete in around four race, if chosen. Teams will have a number of athletes that will sign up for their team and it depends on the individual schedules and capabilities to who makes the team, this year I will race for Tri St Amand Dun ’18. I’m really excited to race as I feel I really thrive in a team orientated situation.

My main goal this year is to qualify for European and Worlds but to also remain injury free. I haven’t had much luck these past few years with injuries, so I hope 2017 will see a new robust me. Strength and conditions are going to key and I’m going to have sport massages weekly. My cooking skills are also improving so I hope my nutrition will improve, I still need to focus on calming my sweet tooth.

I am so thankful of my sponsors and this year is more important for me than any others, as I am supporting myself with no financial funding. So I am extremely thankful and appreciate to the kit and equipment as that really helps me out as there is such a large amount of buy in this sport. A big thank you to Liv and the team; Collette, David, Ricki and Simon – Your support and friendship is amazing! My next blog post will be about the great bikes and kit I have been lucky to receive from Liv. Last year I ripped my wetsuit towards to end of the season and Huub were there to rescue me with a new one and a long list of swimming kit and bags. Their support over the past couple of years has been amazing.

A big appreciative thank you to Liv and Huub.


Megan x

Lab Testing: Bike

The Bike Lab test is a test that athletes do to help advance their training and also see if they are improving. Lab tests are split in two parts, a maximal and submaximal peak. This includes measures of VO2max which is a measure of the maximum volume of oxygen that an athlete can use. This is measured in millilitres per kilogramme of body weight per minute. It also records your maximal heart rate and maximal aerobic power output, which is the highest peak oxygen uptake that an individual can obtain during exercise. Finally, this test will record the lactate thresholds corresponding with heart rates and power outputs. Testing takes place on an SRM bike which was adjusted to be exactly the same set-up as my bike – the Liv Envie ADV Pro 1

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MAX TEST (Explanation Loughborough University sources):  

The purpose of this test is to decide the maximum power output you can accomplish and your maximum ability to use the oxygen you breathe in, to provide energy for working muscles (known as your VO2 max). You will start working at around 100 - 150W (this is the forces you put down on the pedals). It is depending on your fitness and body weight determines what level you start at. This workload will go up by 4W every 15s for females, and you will be required to cycle for as long as possible. Once you can no longer maintain your cadence within 10rpm of your chosen cadence the test will be ended. Throughout the test your oxygen uptake will be continuously assessed using an on-line gas analyser. Your maximum power output is calculated as the average power output over the last minute of the test. Your maximal heart rate will also be measured, as well as your blood lactate concentration 1-minute post-test, from ear-prick sample.

The Max test I find the hardest, I’m not a big powerhouse so the numbers I push aren’t the greatest. However to use the test to your advantage you must compare the numbers agents yourself. Last March was the first time I had done the cycle test, I chose the wrong cadence which put me at a downfall. This year I choose 90rpm, my cadence was solid through the whole test. I went 2 minutes longer than last time and hitting more the 30w more. I was not happy my heart rate wasn’t at my max stopping at around 190bpm but my legs couldn’t go on. Showing my Heart was still in the game.

ECONOMY TEST(Explanation Loughborough University sources)

This is a submaximal test to determine your cycling economy, training status and lactate and heart rate response to increasing exercise intensities. This test consists of 6 - 7 four minute stages (continuous) at intensities based on your maximum power output you did on the test before, from 30% of max power at the first stage up to 76 - 84% of max power at the last stage. Oxygen uptake and heart rate are assessed continuously throughout the test, and in the last 15 seconds of each stage, a small ear-prick blood sample will be taken. These blood samples will be analysed to determine blood lactate concentration. I found this test easier, as most athletes do, I made sure my cadence was smooth keeping it at 90rpm. I am yet to find out the results of the test but I am confident my turn point was better than last time. This test will determine my training zones.

I will use the information I gain from this test when training. Riding at a certain HR on steady rides, tempo rides and so on. This will hopefully enable me to maximise my training and improve greatly. I will redo the test around March time next year and hopefully, with consistent training, there will be improvements.

Thanks to LTPC, Nathan and Loughborough University for this great opportunity.

Thanks

Megan  

2 Races In 2 Weeks

July so far has been a very busy month with racing at the ETU Junior Cup Holten on the 2^nd  July, then my birthday on the 8^th and finally racing in the BananaMan Triathlon at Eton Dorney Lakes on the 9th.  So, it’s been a busy couple of weeks but enjoyable. Here is how I got on...

Holten ETU Junior Cup.

You would think being in Holland that this course wasn’t going to be very interesting but it turns out it was the complete opposite. The course was a pontoon start with a single lap 750m loop, then into T1 which was next to the lake. The bike course was a 6km ride into town which then included 2 loops of cobbles, a climb (the only hill I have ever seen in Holland) and some sharp turns. We finished the bike in town so that involved a second transition area, which is quite unusual. Finally the run through the town and out onto a gravel track and back in through the stadium.

With a strong GB field the swim was going to be fast one. I had a good start making sure I didn’t get into any trouble. When heading back to land I wanted to be as close to the right hand side as I could as it was much shallower water, which meant I could stand up quicker and my exit to T1 would hopefully be faster. It was a clean sweep for GB exciting the water with the top 6 athletes out the water all team GB. I had a great transition jumping on my bike in 3^rd place, which made up a pack of around 13 girls; the group was slow to get working with the GB girls trying to push the pace with a few attacks but nothing sticking. Going through the town I tried to attack on the cobble section but I had no luck so I decided to save some energy for the run. Coming out of transition I was in second place and onto the run (the weakest of the three disciplines for me at the moment).  With the chase pack close behind I ended the run in 16^th. I have lots of positives to take from the race and I can see lots to improve on. Then it was time to go home and prepare for the race at Eton Dorney the following week.

http://www.triathlon.org/results/result/2016_holten_etu_triathlon_junior_european_cup/281289

Eton Dorney Banana Man Triathlon

This is a course I have raced many of times, and I would highly recommend this event organised by Human races to every one of all ages. The races vary, from kid’s racing scootathlons to races of Olympic distance.  Lidl had supplied a free tasty barbeque with drinks for all competing and supporting and any donations supporting Cancer research. A very nice treat for after racing.

The junior girl’s race started at 9.50am, nice and early. I had a strong swim coming out the water in joint second. I made sure I focused on myself in transition and with a great jump on and getting my feet straight into the shoes I was off and chasing down the girl in front.  After the first 5km loop I was on my own in first position and I knew it was going to be a hard windy ride. With a chasing pack of 6 behind me, I had to dig in. For the first 3 laps I managed a gap of up to 45 seconds but it was tough I was now struggling. My last lap was the hardest and very windy, behind Kate Waugh and Sophie Alden had broken away from the chasing group and were working well together.  I entered transition two around 20 seconds in front. As soon as I got on the run my legs were hurting. Kate soon caught me and went striding past, but I wasn’t going to give in. With around 3km to go Sophie appeared on my shoulder, I played it tactical and used her to block the wind that was sweeping across from the lake. She soon caught on and all through the run we were swapping sides neither of us wanted the side nearest the lake. With 100m to go we were shoulder to shoulder, matching each other’s stride, it would be down to my first sprint finish of the season. We both kicked at the same time but today Sophie was the strongest. Overall I was pleased with my race and as always room for improvement.

I now have 4 weeks till the National Championships at Liverpool, so time to get my head down and work on what I have learnt so far this year.

Thanks to Giant Liv, Jaguar and Sports Aid for all their support.

Megan McDonald

British Triathlon Junior European Qualifier

Llanelli 14^th May 2016

On the 13^th May I travelled down to Llanelli Wales to compete in the British Junior Qualifier for European Championship's, which will be held in Lisbon. The British Triathlon qualification was for 4 places for men and women. With a very strong field of women I knew it was going to be a tough race, I needed to get everything right on the day and be on my A game.

14^th May Race day.

My race was scheduled to start at 3.30pm, a late start compared to most races. However the course would be closed from 9.00am for earlier races so I got up really and rode down and round the course to familiarise myself.  Then back for breakfast and a quick hour nap before going back down to the course for registration at 12.00. The course consisted of a beach run in to the closed dock and two laps of the course with a run out and in on the second lap. The bike course was mainly along the sea front, a flat rout with 3 turn around points, nothing technical but the cross winds coming in off the sea could make it rather tough. Finally the run was 2 laps out and back along the coast to finish.

At registration and warm up it was clear we were all there and all ready for a great race. On the start I was next to my good friend Olivia Mathias a great swimmer to be next to. I had a strong run in and I soon had a clear view to the buoy and felt I was in the front 6.  Olivia made a break after the first buoy kicking out of the turn, I missed her feet and wasn’t able to hold the gap. A group of 5 formed in front of me and although I had a good swim I exited the water about 20 seconds down to the leading 5.

My transition was quite smooth and once on the bike I soon moved in to 4th place chasing down the group of 3 ahead. I didn't really close on the front group at all but felt I was holding my own against them. It's so much easier if you can ride as a group but if you miss the pack then its head down and get on with it. The group of 3 finally broke and became 2 and I moved into 3rd place but knew I have given a lot to get there and the run was going to be tough with a much larger group coming up behind that  consisted of some strong runners. I had another good transition and off we went. I knew I had taken a lot out of my legs on the bike but was determined to hold form and have a good run. The breeze along the sea font was now quite welcome and although I gained 1 and lost 3 places I felt relatively good and happy that my leg speed and my form stayed for most of the run.

Overall I was really happy with my swim and run progress from my last race in Portugal but I know if I continue with my current training my times and fitness will improve. Finishing 6th doesn't get a qualification to Lisbon so that's a disappointment but compared to how I felt 12 months ago. I am on track. Congratulation's to Kate, Lizzie, Olivia, and Sian and good luck "do GB proud"

Strava: https://www.strava.com/activities/577009299

My next triathlon is Blenheim place. A hard course but one of my favourites,

Thanks for all the support Giant / Liv UK.

Megan McDonald  

Portugal Training and Quateira 2016 European Cup

This year has started with many lifestyle changes for me as I have left full time education and I am know working part time and taking in some coaching qualifications, so along with my training life is busy busy. My training environment has also changed greatly with me training with the Loughborough  University squad, early mornings and hard work have made me learn a lot more about myself as an athlete and a person.


With the start of the season soon approaching I was excited to be given a start in this year's first European Cup race in Quateira, Portugal. Unfortunately around a month before the race I strained my abductor which meant my run training was again hampered somewhat before the race. I decided to go ahead with the race because I was to be in Portugal already on a training camp with the Loughborough guys and girls. I enjoy racing and the race would give me a good benchmark of my strengths and weakness for the season. Plus I get to give the Liv Envie some real good sessions!

Training Camp Quateira

On the 19th March we flew to Faro Portugal for a 2 week training camp before the race on the final weekend. It was great to have 20 degree temperatures, less wind and no rain, plus being able to train where you are going to race was an added bonus. The bike riding in Quateira was amazing, the roads there are smooth and quiet with great views. One thing to be aware of though was the roaming stray dogs but this did help us with our sprint practise on a couple of occasions.

Our swim training sessions were split 50/50 between the local 50m pool and the beautiful beach sea. For me the sea training was especially beneficial as I could practise techniques and tactics before the race. The first week on camp was my first week fully back running but my hip area was still weak causing me to limp slightly, but with no pain I was able to do most sessions so I was confident of competing going in to the race.
The Saturday before the race was the senior’s races, this was a great opportunity to watch and see how people perform and what they do tactically, I spent time watching the swim and the transitions as I felt this would benefit me.

Race Day: Quateria European Cup Triathlon 8.45am

I was buzzing and ready to race but a little nervous as it had been over a year since I had raced a full Triathlon due to last year's stress fracture. The swim was a running start into what was now quite choppy water, I had planned to go to my right to stay out of trouble which went reasonably  well as after around 500m I was in about 10th. I concentrated on my stroke rate and pace and as we approached the beach I was hoping to catch a wave, luckily my tactics worked and to my surprise I exited the sea in first place.

My transition was a little slow due to the run up to the bike racks but fast enough to make the lead bike pack. The bike course is one of my favourites as it is a little more technical and has more turns. However due to weather conditions and crashes on the first lap (which I was able to avoid), the organisers cut the uphill and downhill section out of the course causing the bike to be shorter, this change didn’t suit me but it's the same for us all.


Going onto the run I was in 2nd place but this is where I struggled a bit as my running form wasn’t there and I slowly went backwards finishing in 24th place . Overall I have taken lots of positives from the race and training camp as I knew that my run was to be my weak point but I got through it finished and had no pain. So I need to work hard and the form will come back.



Below is a link to my Facebook Page were you can see more pictures and videos from the race. https://www.facebook.com/Meganmcdonaldtriathlete/?fref=ts

October

Officially now it is the off season for Triathlon with the final big race finishing this month but for me really there was no season down to injury. I have decided not to sulk about this year, I can’t change what happened so I ‘m focusing on next year and staying injury free. At least the forced rest has allowed me to grow quickly; all I have to do now is to get use to the extra height and pounds.

October for me has been the best month, finally I have been given the all clear to start running again OUTSIDE! I am finally running on the road only for 25 minutes but for me this is amazing to just be out. I have had no pain in my leg and my physio is keeping me in check.

At the start of the month I was treated to a week’s holiday with my Mum and Dad, we haven’t been away together for a few years. We went to Majorca and stayed just outside Palma in a great hotel called the Fontanellas Playa, only a five minute transfer. We cycled every day, except for one to have a rest day in the middle of the week. We averaged over 55 miles a day, including some climbs and lovely descents and scenery. I have to say compared to places I have had been to on training camps this beats them all. For anyone looking for their first training camp cycling or triathlon this is the place to do it. Amazing bike shops to hire bikes, sea swimming, running along the sea front and plenty of great cycling routes on quiet roads with brilliant views. All the rides I rode are on Strava so if anyone would like to have a peak give me a follow. I can’t find anything negative about this holiday so if anyone is looking to go on a cycling holiday I think Majorca is the place for you.

After returning from my cycling holiday, I’m feeling strong and all parts of training are going in the right direction for next season. I have decided not to go to university this year and stay home and work and take some coaching qualifications. I am already a level 1 swim teacher and I am aiming to do my level 2 at the start of next year.

Next month I have a Jaguar Academy day at Ben Ansilie Land Rover BAR Team HQ for a day which I am very excited about and also the possibility of a 3 day training camp at Sherwood Pines, mountain biking with West Midlands Academy.

A big thank you to Liv and Giant Uk for my new kit and helmet, you always look after me and the support is much appreciated. I always receive lots of compliments on how good the kit looks!

Thank you to Jaguar Academy for the financial support and academy days, I have learnt so much and the media sessions have been a great help. The financial help has helped me with my recovery covering the costs of my physio.

Finally thank you to The Bike Yard for their continuing support, servicing my bike and just being such a great shop.

Thanks for reading

Megan

Nottingham European Cup Triathlon 2014

After a hard, challenging year it was time for my last race of the season. A European Cup Triathlon in Nottingham, not the most exotic and exciting location for a European race but it was nice to be in the home country. A great race in Liverpool, it put me in great spirit leading up to the event, but a week after I was in bed ill with a cold, just my luck I thought. After a day tucked up in bed and some easier training sessions it left me feeling much better, but still a day before the race I was coughing and still suffering with a blocked nose. Nevertheless, I was determined to race and end my tough season on a high - so I put the cold to the back of my mind and started to just focus on the race.

The course is not my favourite, a flat square bike and an out and back run. The distances were a 750m wetsuit swim, 20km 4 lap bike and an out and back 5km run. My race was to start on Friday at 11:00am, even though I couldn’t wait to race, I felt sad it would be the last one of the season.

As I was setting up transition an hour before the race the weather wasn’t looking good, it poured down with rain, but luckily just in time for the race the sun came out. I was ranked number 6 going into this race and had a good starting position on the pontoon, however this didn’t really matter as it was a straight swim for 350m.

I started strong finding clear water but noticed groups were forming either side of me, I decided to go towards the left but noticed they were going quite wide and the group on the right were going straight so I changed and drafted of the lead swimmer. As we swam around the buoys, I was very happy as there was no contact with swimmers compared to most races this season. Heading back to transition I could see there was a line of 3 swimmers in front of me, this put me in a good position as I had plenty to draft off and I could see I was close to the front. Exiting the water I was in 6^th place but with my strongest ever transition this year I exited transition in first and was swiftly on the bike.

I was with a strong group of girls in a breakaway pack, with two GB girls, two Italians and myself. Kate, Lusia and I worked hard together trying to create a good lead if we wanted a chance to win, with strong runners coming behind we needed a sufficient gap. I felt strong on the bike trying to push the pace, but due to the rain and the corners being a bit sketchy we had to make sure we tried to stay as safe as possible. We pushed hard knowing the gap to the next pack was getting bigger as 60, turned in to 90 then to 2minutes, but we still had to keep pushing. Heading into T2 I wanted to be at the front so I could have a clean dismount and in T2 I got off smoothly and with another quick transition I went into the run in first place.

As the run began Lusia and Kate came past me but I knew if I dug deep I could stick on the back of them. Lusia from Italy started to pull away on the first lap and I knew it would be a battle for second place against Kate, but also a battle for bronze as Bronwin was fast approaching behind. Kate and I battled it out till the last 300m when she started to pull away and sadly I just couldn’t keep up the pace. I finished in third place and I couldn’t off been happier finishing with an 18:19 5km time. I was in high spirits and also finished the race in 1.00.00 on the dot. My first ever individual medal at European and to share it with Kate was also amazing as I also got my first European Relay Medal with Kate back in 2012 and again in 2013.

I would just like to say a big thank you to my parents for this year as they have helped with so much that has happened. My coaches, Graham Nash, Steve Lloyd, Jim Rothman and Graham Lock for their ongoing support and great training sessions. My sponsors Huub for their support with my wetsuit for this year improving my speedy transitions. The Bike Yard for their continuing support with training and generosity of equipment. I am already looking forward to working with my sponsors next year, including my new exciting partnership with Liv Giant where I will be representing them as an ambassador for their amazing products. 

Visit my Giant Liv Ambassador profile here.