Catherine Faux; My Kona Ironman Journey!

Having been back in the UK for a month Hawaii seems like a distant memory; even more so the race day itself. Even the next morning heading back to the centre of Kailua, the clear-up operation is so rapid it all seems like a strange dream. The ache in your legs is evidence that you really did slog 140 miles in the heat, but now that sensation is long gone (though the sunburn will take longer to fade, and I’m still peeling), I’m finally getting round to a race report.. It’s been a while – I got a bit stuck whilst a lot of my thoughts were still around ‘What’s next?’ but now with a clearer plan for next season I feel more ready to pen some words on the race over a big mug of (Kona-grown) coffee.

So many moments along the way on this adventure did I consciously think “This is the point of no return”. Never at any point have I wanted to duck out of the race, but I like to know I could if I wanted to, that going forward remains a choice. Racking on the Friday seemed like one of these ‘no-return’ moments. I parked my bike in its numbered slot, hung up my transition bags and did a rehearsal walk-through. Before racking your bike and helmet are safety-checked, while people call out the make and model of parts of your bike and tallies are made – apparently a good indicator of the industry shares of the big bike brands. I would love to sprint through the funnel where this happens to panic all the counters… or alternatively check in an old bike with a wicker basket (would be handy for race nutrition) just to watch their faces and require them to have to make new columns for new categories (“Frame: steel, Raleigh. Pedals: unbranded. Basket…” “Basket??!” Ha.) Post bike-check I hitched a lift home (having ridden my bike in) and let the eating commence. The research I was participating in required me to record all consumption from the morning before through to two days after the race. Needless to say I needed a few extra sheets of paper…(I amaze even myself with my ability to eat).

I never expect to sleep well before a race, and Friday night was no different. Restlessness allows for extra night-time snacking and although you feel you haven’t had a wink the fact you wake up groggy when alarm 1 (of 3, not that you need any at all) goes off at 3:49am – I figure I must have slept at some point. 3:49 is earlier than I have ever got up for a race, but I thought (for a change) I would avoid having to rush, and also leave enough time for weigh-in, body-marking and the bits and pieces for the research study. All created perfect distractions. My upper arms are barely long enough for the large digits of 1998 to be branded down them. I was glad that I was weighed in pounds rather than kilos since it meant nothing to me – it is not encouraging to know before you even start that you are dragging around more body weight than you thought. Research involved more weighing, checking my thermometer pill taken the previous night was still somewhere in me and transmitting happily (it was, and I was a very-normal 37⁰), questionnaires, urine sample and saliva and cheek swabs. I did a final check of my bike and added all my bike nutrition in a bento box on the top tube, and then got my swim skin on, had a gel and got in the sea. Surely this was the point of no return.

Because of the sheer number of competitors that had to get into the water ready for the deep-water start at 7am, you couldn’t really hang around on the pier until five minutes before the start as at other races. The sun hadn’t yet broken over the horizon, so it wasn’t that warm in the water – but I consciously enjoyed feeling cold since I knew the heat that was ahead. Amidst the hushed anticipation drums rolled continuously played by two drummers in traditional Hawaiian dress. Everyone is flowing and jostling, and you may find yourself in the perfect position – only a couple of rows to the front, and surrounded by women (who I thought may be less aggressive), only to realise five minutes later those in front of you are five deep and all male. As 7am approached officials paddling on surf boards patrolled the front of the mass, shouting at people to move back to where the invisible start line should be. No one is willing to shift an inch when this would mean moving closer into the mass of bodies that will soon be chasing and swimming over you.

I have never felt so calm as I did at the Kona start. A friend had texted “…be quietly confident for we will love you whatever you do” and I think finally I have truly grasped that my identity and security are not found in my performance (but in my faith), and all I can offer is my best – and knowing this sets you free to go out there and enjoy it with the perspective that it is just sport, and we do it because it is our weird idea of fun. So fun I was determined to have.

There didn’t seem to be any count down or warning of the start – the briefing had instructed us that a cannon would sound which you ‘definitely couldn’t miss’ (true, it was easily heard for both the pro males and females’ start at 6.30 and 6.35 respectively) but apparently it didn’t work so the race was started by someone yelling “Cannon’s not working, race is started, GO GO GO!!” I heard none of this – suddenly everyone around me was thrashing and I figured I’d better get going too.

The start of the swim felt much like the start of a marathon – difficult to get into your stride, and hard to set your own pace with so many people around you. It felt slow. At least you couldn’t possibly veer off course – you had no choice of the direction you swam, being buffered either side (and front and back) by flying limbs. Sometimes people would close in from both sides, and I always maintain that people do not purposefully smack others in races but this sometimes becomes more difficult to believe. It was relentless. I hope I gave far fewer blows than I received (two of which were so hard I had to stop). Underwater looked comparatively serene – fewer fish than usual (I think they were taking cover) but I spotted a snorkelling camera man swimming on his back filming the writhing mass of bodies on the surface. It required all of my concentration to survive, let alone to race, and the memory of this experience will fuel my swim training for the next year.

My swim split, at just over an hour, was slightly faster than it felt. The change tent was pleasingly quiet with most of the field still in the water. Volunteers grab your transition bag for you, then tip it out and try to assist in any way they can to get you out onto the bike quicker. As brilliant and well-meaning as they are, I find too many cooks spoil the broth (or too many volunteers hinder slick transitions). Three or four will all be attempting to make themselves useful but having never seen the contents of your transition bag (whilst I have spent the last few minutes thinking about what I need to do in what order) it makes the whole process of de-swimskinning, helmeting, sunblocking and getting your shoes on all the more chaotic. As a result, I emerged quickly but minus the sunblock, something I am still paying for now.

At the start of the cycle I saw a few guys I had met in the previous few days (and who I knew were fast) which concerned me slightly (that I should be going more steady!). The first third of the cycle was fast – every time I glanced at my watch it read around 28-30mph – although it is more useful to look at people around you for a better idea of whether you are going the right sort of speed. Mainly guys: check; overtaking more than being overtaken: check. With so many quick swimmers in the race much of the field exit the swim within ten minutes of each other, meaning the bike course is a bit congested at the start. I always ride paranoid of appearing to be drafting and very careful to keep the required 7m gap between my front wheel and the back wheel of the rider ahead, but it is immensely frustrating when others don’t respect the rule that once you enter this imaginary box, you have committed to overtaking the rider in front. Instead, people slot into it meaning you have to drop back to not appear to be drafting. At one point a literal peloton came past – perhaps fifteen or twenty riders appearing to move as a single unit. If the draft busters (referees on motorbikes) happened to pass as the peloton was passing me, I’d be penalised as any other rider appearing to be part of the group. You feel the effect of the draft sucking you along as they pass, and realise what an advantage those in the middle of it must have. It takes conviction to not get swept along with them, and it is tempting as you think so many people together couldn’t all be penalised. And anyway, whole-class detentions at school were kind of fun... Sure enough I saw all of those guys again, huddled under a penalty tent gazebo, serving their four-minute penalty for drafting. The referee marks your race number with a red pen, and at the sharper end of the field it was interesting to see so many marked numbers. I’m glad that so many penalties were handed out, since being so windy the course lends itself to drafting, though so much of my concentration during the bike was focussed on making sure I could never even be appearing to draft – nor unintentionally gaining any advantage from others passing.

Many people say never try something for the first time in a race. Rules are made to be broken, usually. Having never once grabbed a bottle whilst still riding, I decided after pulling over and stopping the first time that I needed to refill my bottle that now was the time to learn how to refuel on the fly. It went surprisingly well, and (to my knowledge) I caused no crashes. The feed stations were pretty hazardous at the best of times with flying bottles and swerving riders.

The bike course was windy – being famed for its high winds I’d have felt cheated if it weren’t – and although head winds seemed to most hinder your crawl along the long, straight return from the turnaround point at Hawi, the crosswinds are those most feared for their potential to blow you off your bike. At no point did these winds compare to those I had experienced in South Africa, which had the added psychological challenge of knowing what you’re about to expect on the second and third of the three-lap bike course.

I usually find the last 30 of 112 miles drag, and this was especially true since the headwinds made the last section much slower than the rest of the course. I ran out of electrolyte tabs so had to resort to Ironman Perform – which I think equals tequila or neat soy sauce on the inedible-flavoured drink scale. With a marathon ahead you can’t afford to take in suboptimal levels of electrolytes or calories, so I didn’t have a whole lot of choice but to get it down.

T2 always seems deceptively straight forward. You leave your bike with a ‘catcher’, run all the way around the outer edge of transition, grab your bag and sit down in the (again, pleasingly quiet) change tent. Socks and shoes on, and then I’m left wondering what else I should be doing. I also donned a visor having never worn one before, not even in a little run (breaking the rule again). My hands and legs were already stinging from the sun, so I thought my face probably needed a break too.

The start of the marathon felt ok. I took a gel from the first aid station which was so disgusting I spat it straight out… and then nearly slipped on it. So I made the decision to stick to my own gels (I’d picked up four with my race belt in T2) and take only drinks at feed stations. Despite my body screaming for liquids and carbs, my tummy was feeling less cooperative and I feared a very long marathon ahead if this were to continue. I started getting shivery which I have only just figured recently is usually something to do with electrolytes. The run course is along Ali’I Drive, out to Keauhou and back towards the pier – roughly 10 miles – before heading out back on to the Queen K to the Natural Energy Lab and back. After 3 feed stations I started learning the drill: ice into sports bra, ice into shorts (you tend to rattle a lot), throw all available liquids at face with mouth open as wide as possible to maximise chance of some hitting the bull’s-eye. I would love to see a video of this – it must look hilarious – but as Tom Lowe told me a year ago (and it wasn’t till Kona that I truly understood): there is no dignity in Ironman. Still, I draw the line (in pencil) at toilet-related things, so ran to a portaloo (rather than going as you go as some do…) and felt far better by the time I was heading up the steepish hill of Palani Road. I was even starting to enjoy it for the knowledge that I was so close to the end – although still 16 miles away I was closer than I had ever, ever been before (I always remind myself of this at any point during a race or training). Finishing seemed more of an inevitability, and doing so strongly a possibility; grasping that and knowing that you can maintain a decent pace for the next two hours whilst imagining the feeling when you get to the finish line spurs you on. It was this point that Pete Jacobs, the eventual winner, was running past in the opposite direction, around 2 miles from the finish. Seeing Jacobs looking so comfortable, as well as wishing myself to where he was, gave me the boost needed to get to the top of the hill.

Heading out towards the Energy Lab was definitely where the lone training and high boredom tolerance pays dividends. You cannot see the end of the road stretching into the distance. [Until this year I had no idea what the ‘Natural Energy lab’ was – I thought it was maybe a stretch of the run with feed stations perhaps sponsored by a wholefoods company or something – I’d have loved some dried fruit or baby potatoes at this point, rather than artificial carbohydrate gels. No such luck – it is a turnaround on a private, Hawaii State-owned road where (I think?) energy is made by solar panels and things. In the scheme of the race, it is an important landmark with the turnaround about 8 miles from the finish, but also known to be quite challenging mentally.]

Heading back from the Energy Lab supporters were telling me I was only 2 minutes from the girl ahead, and running faster than her. You never know the accuracy of these reports (though with hindsight I realise these are almost professional supporters, matching the high level of the competitors they accompany) and you can choose to be spurred on by them, or to ignore them. At this point in a race your thinking is altered. I’m sure it must be the influence of a tired body, but my mind finds reasons stacked against giving it everything – reasons that seem much more persuasive (or perhaps a body that is easily persuaded) whilst racing than when thinking back after the race, when you wonder why you didn’t give it more. Why you didn’t push harder, go faster, risk bigger. I wish here I could say something inspiring of how I pushed beyond what I thought possible, and how you should always believe in yourself. Unfortunately (or fortunately?) I am still learning about myself and about racing, and for some reason that seems to make less sense now I made the decision not to chase. I reasoned that I was enjoying myself, was comfortable, was doing my first Kona and on track for well under the 10 hours I wanted to break. I did think I might regret it afterwards, and how right I was. I don’t regret my time or even my position – I just regret not trying to chase. I always wonder what it would be like to cross the finish line with not an ounce of energy left – and this was the best opportunity I have ever had to try, yet I allowed it to pass me by. But I am still learning how my body feels and to trust that it can do more than I realise. I have learnt my lesson and am hungry for more.

So the last few miles you want to soak up, having been thinking ahead to this moment for a long time. A petrol station marks the turn toward the finish and the final half mile – to me a familiar landmark having parked and then locked myself out of my scooter a few days before, triggering a major moment of homesickness. Time is not a constant – it seemed to stand still while waiting for an age to be rescued by a locksmith that night, but after nearly 10 hours of racing (which felt far far shorter) the minutes approaching the finish and the ensuing hours post-race felt as if everything was on fast-forward.

Crossing the line is a good feeling, though (for me) not the ecstasy people expect you to describe. You have had plenty of time to prepare for that moment, so it is not exactly a surprise – I can only explain it as sweet relief, mixed with a slight feeling of drunkenness (expressed by excessive friendliness to everyone who may cross my path). A volunteer guides you past the finish and around the outside of the medical tent, checking you don’t need to join the scores of people having intravenous fluid replacement.

I had to visit the researchers again, to get all the checks done including bloods. Bucking the trend I had somehow managed to gain weight during the race (I’m a medical marvel! The guy after me lost 12lbs!), my core body temperature was a full 2⁰ higher than that morning, and I was very pleased to have been randomised to the intervention of cold water immersion for 12 blissful minutes. Though it got a bit cramped 6 minutes in when a Belgian guy also needed to get in the tub. The post-finish giddy friendliness helped what would otherwise have been a pretty awkward encounter!

At the finish a real- flower lei is draped around your neck. It was beautiful and smelt good too – I wanted to keep it forever, and it remained in my fridge till my departure from Kona. Like the tourist that I am I wore it on to the plane (allowing it to slip through the net as only your bags are scanned to check that you are not taking plants or animals to mainland America) but by the time I reached San Francisco it was looking a bit dead. I noticed its deterioration was inverse to my recovery (my legs were normal enough that I hired a bike and cycled the Golden Gate Bridge and virtally ran round to see as many sights on my stopover as possible) so I threw it over the side of the ferry to Alcatraz island and watched it float away.

Kona was unlike anything I’ve ever experienced, but as the immediate post-race feelings fade I am left with a long list of things I’ve learnt and would do differently. I love that I am still just learning to grab bottles (ok, so I’m a late developer!), race photos reveal some shocking run form, I’m still an infant having done only three Iron-distance races. It means I still have plenty of easy(-ish) gains that I want to nail this winter. I always hoped to be returning to the Big Island someday, and not for a holiday (too far, too hot!) – and now want to make that sooner rather than later. I am afraid Ironman may have got me, and it’s not going to let go anytime soon.

Where would I be without all the brilliant people around me that make this possible? All play different roles and I can’t put a price on any, from the encouragement and love of my friends and family, to the belief that I was worth investing in by GI Tri Bridgtown (even when a year ago I laughed at the ridiculous idea that I might find myself in Kona) - I would be nowhere without kit, flights, a place to stay, race entries, coaching (thanks Judith). Thanks too to NouriSH me now for both recovery drinks and hugs(!) as well as the many other friends with listening ears and wise heads.

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” Psalm 139:14

Steve Judge; World Paratriathlon Champion 2012

At last the day had arrived for the ITU World Paratriathlon Final consisting of 109 Elite athletes from 21 countries. Registration had happened the day before which gave us a chance to meet our competitors and finalise categorisation. 

My category Tri3 had a total of 10 athletes. Mid morning I went off to the local park to carry out my pre race preparation of yoga, Tai Chi and then a visualisation session going through every step of the race. Finishing this I was smiling, happy and ready to race. Equipment check, kit numbers and transition set up took well over an hour but now at last we were in the water holding onto the pontoon, staring out to the first buoy waiting for the starting horn feeling calm, focused and excited. 

The horn sounds and we're off and as always the first 25 meters were rough and I gave all the power I had to push through the body of swimmers to clearer water where I got into a strong rhythm. Due to cold water conditions the swim had been cut down to 300 meters from 750 meters which took away some of the advantage that I get in this discipline. The swim went well with good turns on the buoy bringing me to the exit after 5 minutes. Out the water and undid my wet suit with faultless effort due to past training practices (around my garden). 

Along the long transition area past the cheering crowds and straight to my transition segment to rip off my wet suit and put on my bike gear. I could hear that the French competitor was on his way which gave me maybe a minute on him which shook my nerves up but I grabbed my bike and rushed out of transition. 

On my bike and feet clipped in I pedalled hard with high cadence on this 3 lap (20K) course. With the laps I got to see my competitors and tried to work out the distance they were from me and whether they were gaining on my lead position. When your heart rate beats at over 140 your brain doesn't function logically and working out the simplest thing can be difficult. Concentrating on speed, gear ratio and the rest of my field I knew I was going well yet seeing the American David Kyle and the French athlete Geoffrey Wersey on the loop kept me digging in deep. Off the bike and running through the sound of the crowd into transition with only a 5K run left I felt in a good place as I'm one of the fastest runners although as I had pushed it hard on the bike I was unsure what energy levels I had left. 

At the bike drop off I heard the French guys handler cheering and so knew that he was close behind me and that the American would also be close. Sprinting out of transition I settled in quickly to the 4 lap (5K) course and picking up on the positive vibe of the crowd shouting 'Go GB' 'Go Judge' and 'Go Steve'. Once again with the lap system I could view the rest of the field and saw David and Geoffrey together chasing me as a duo maybe around a minute behind me. Three laps in and I could see all athletes from my category around the course but unsure on their exact position but knew I was still leading and pushing so hard that my lungs were burning. My Philosophy for the race was to give it my best and here I was giving it absolutely everything. I was going as fast as I could and looking over my shoulder completing my fourth and final lap and already pushing down emotional feelings. 

Round the corner and into the final straight I was sprinting for the line hearing the crowd cheer and the tannoy announce that Steve Judge is the Tri3 World Champion. I grabbed the finish banner with clenched fists and shouted my delight before I was unable to hold back tears of elation, exhaustion and relief. 

This year has been an exceptionally tough one with balancing all important aspects of my life through this long and increasingly challenging season. I haven't fully looked at the splits yet but I beat David Kyle by over a minute and Geoffrey Wersey came in third. I know that although I've improved in all disciplines...so has the rest of the competition...keeps me on my toes. 

Finally a thanks for all of the support from fellow athletes, friends family coaches and sponsors. An extra thanks to Ruth and the kids, my Mum brother and sister and training partner Phil. All important for various aspects of the success achieved. The medal ceremony was amazing seeing the British flag being raised for the accomplishment and hearing the National Anthem played in my honour. 

The end of the season and time for some proper rest and evaluation. 

Birthday Boy Bags Bronze

Elliot Smales, one of the nouriSH me now sponsored athletes, travelled to Nancy, France to compete in the Nancy Duathlon 2012 World Age Group Championship on the 23^rd September. Incidentally this also coincided with his 18th Birthday. 

Elliot qualified for the event by winning his age group (17 - 19 years old) back in the 10^th March 2012 at the Dambuster duathlon at Rutland water which meant that he would represent Great Britain for the first time in his career. 

The event consisted of a 4 x 2.5km lap run (10 km), 5 x 8 km lap bike (40 km) and a 2 x 2.5km lap run (5 km).

Elliot Smales shows off his Bronze medal.

Elliot’s age group consisted of athletes who had travelled from as far away as New Zealand and South Africa to compete. The wave also consisted of the 25 – 29 year old qualifiers which meant a stiff test in the disciplines.

Elliot settled in on the run and worked hard in the second half of the 10 km run to post a time of 36:22 which meant he was in 3^rd place in his age group. 

A speedy transition meant Elliot was quick on to the wheel of the 2^nd place athlete and his biking strength helped him move up in to 2^nd position and cut the deficit to the age group leader from 2:50 to 14 seconds with a sterling bike split of 1:01:58 which proved to be by quickest time in his age group. 

Elliot ran hard on the 5 km run but his efforts on the bike had taken a toll and he slipped back from 2^nd to 3^rd chasing hard to the line to record a total time of 2:00:01 less than 52 seconds behind the winner and 25 seconds behind second place. 

Elliot’s recovery was soon aided with his NourishMenow drinks that had made the long trip with him and hit the spot straight away. Elliot was extremely pleased with his performance in the event and will be working hard on his running as well as honing his swimming and biking skills ready for next seasons triathlons.

Top-20 For Whitaker In Bouldering World Cup

Here are nouriSH me now, we sponsor all types of athletes, and that includes Katy Whitaker, one of the top British Female Climbers. 

Katy started climbing at an early age and her hard work and determination has paid off with her being called up to the British Bouldering Team. 

Last week Katy took to Munich, Germany for the Bouldering World Cup and here's what she had to say. 

"To be honest I didn’t really have any expectations of where I might come because it was my first competition of the year," said Whittaker.

"Last year I came 16th in two rounds but I still didn’t know if I could match this result. I'd been training really hard for this round and I was psyched to compete."

First up was the qualifiers which suited Katy's climbing style well with more technical sections rather than powerful which ensured Katy would top three out of the first five holds on the first go. Katy went into the semi-finals in 15th place.

"I managed a top 20 qualify in a field of around 50 girls, so I was pleased with the outcome."

Katy Whittaker in action in Munich, Germany in the World Bouldering Cup

"Semi-finals was the next day and I felt so tired, everything felt stiff. I tried to warm up and forget about it but it didn’t really work. I climbed, but not so well in the semis and ended up losing a few places finishing 19th." 

"I couldn’t take any nouriSH me now drinks out with me because I only had hand luggage on the flight and to be honest I think not having one of these after the qualifiers really affected my recovery for the next day."

Next up for Katy Whittaker is the 2012 Bouldering World Championships in Paris, France which gets underway on Wednesday with the qualifying heats. 

Over 500 athletes will descend on the French capital from 60 different countries with up to 15,000 spectators in what is one of the biggest climbing events ever to be organised. You can watch all of the action live here, http://www.ifsc.tv/.

If you're interested in climbing then get yourself down to the Climbing Works, Sheffield where you can sample one of the largest climbing centres in Europe and finish off with a nouriSH me now to help promote your muscle recovery.

Smales Shines In Scotland

Elliott Smales, another of our nouriSH me now sponsored athletes came away from Scotland with his head held high after a respectable 10th place finish in his age group in the British Triathlon Super Series at Strathclyde.

In a field which consisted of many top triathletes including the Australian, Brenden Sexton, who finished 35th in the London 2012 Olympics less than a month ago, the start was fast and frantic as you can expect.

Elliott came home in 26th overall with a time of 58.24 in an event which was altered slightly to a duathlon following water quality problems in the Stratclyde Loch which meant that the event would consist of a 1.3km run, 20km cycle and a 5km run to finish. Elliott was less than eight seconds shy of the time of outright winner, Richie Nicholls.

The 17-year old took a well earned nouriSH me now upon completion of the race which will keep him in top shape ready for his next outing which comes this weekend in the Bala Standard Distance Triathlon in Wales where he'll be looking to improve on his 13th place finish from last year.

Well done Elliott!

Faux Wins Age-Group In Vitoria-Gasteiz Long Distance Triathlon World Championships

Catherine Faux, one of the nouriSH me now sponsored athletes took to Spain for the Long Distance Triathlon World Championships taking the win in her age group. Here's Catherine's account on how the day unfolded. 

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My run up to this race wasn’t ideal. It was highly inconsiderate of one of my best friends to schedule her wedding immediately before the race, but at least it forced me to be more organised than I usually would. I seem to be making a habit of rolling up at weddings with race kit in tow but happily this time didn’t have to travel with my bike (quite incompatible with dresses, but looks pretty cool I like to think).

Arriving in Spain it seemed pleasantly English (grey and drizzly – but perfect for racing) – which always works in my favour (as in South Africa) but doesn’t help to prepare me for the (almost) guaranteed furnace of Kona in October. Saturday was a regimented plan of land-transfer-register-ride-T2-T1-stuff my face in quick succession, which all went very smoothly (thankfully, since there was no real room for error). I rode the bike course for about an hour, a rolling route through small towns, past sunflower fields and over rivers. Not only does a quick leg-spin serve to check both me and Kitty (the bike) have travelled ok and not developed any new clicks or clunks, it stokes up the excitement for the following day, especially discovering the bike route was ideal for me – fast and flat-ish, non-technical, and scenic.

The pro males set off at 8:30, the females at 8:33 and then all the male age groups before we toed the start line as the first females age groupers off at 8:58. This was good for the bike leg (plenty of guys to chick) but bad for the swim (too many guys to get stuck behind). It was encouraging in the swim to spot different coloured hats – my wave had white hats, but you could identify the waves sequentially as you caught them – yellow, blue, red green.

I was told leaving the water in about 1:03 for 4km (which given I always do a bit further is not too bad…) that I was in 5^th position in my wave (all women under 30, though was 2^nd in my age group). Four to overtake. That’s doable, I thought.

It’s always a relief to get on the bike, the start of a long stretch before you have to think too hard about anything. I overtook one woman early on, and the order of the wave start with all the men first meant there were literally hundreds to chase down and gobble up. I find it difficult to identify whether I’m approaching a male or female competitor from behind – tanned, toned triathletes are surprisingly similar looking when legs are shaved and lycra is donned. Body marking on calves helped, as did first names on race numbers, but the women were nowhere to be seen. Respect to them, I thought – they must be pretty nifty on the bike since I certainly wasn’t crawling, judging by the numbers I was passing and the comparatively few who would pass me. It later occurred to me that I had spotted a few women faffing in transition, and perhaps that would explain only finding one on the road.

The miles ticked by pleasantly quickly, 120km done in 3:16, 1^st back to T2. The course was a lap and a half, starting from the lake about 20 miles from the city to T2 which was nestled in the heart of the historic and pretty city centre. Considering how much more I love cycling than running, I always get weirdly excited approaching the end of the bike leg, partly because of my bum wanting to get off a seat and partly for the change of scene, as well as being that much closer to the finish. I am continuing to notice the awesomeness and expertise that has gone into my bike set up – comments from people who know a lot about bikes, as well as the splits it allows me to do. I’m hugely appreciative of the investment and work that has gone into this.

The run was amazingly well supported, and again it is always good being female towards the front of the field since you are a bit of a novelty and inevitably get more cheers. It also helps to smile and acknowledge people. I learnt plenty of new Spanish words; “¡Animo!” (Google translate: “Take heart!/Cheer up!/Keep it up!”) and the support from Brits was brilliant too. The run had four flat laps, each around 7km. I like laps. I was suffering a little bit towards the end of the run, feeling a bit woozy as the weather heated up and the tank gradually depleted. I wasn’t even nearly making the lap splits I hoped for, but gauging my speed by those around me I seemed to be doing ok and eventually ended up with 2^nd quickest run in my age group. Part of each lap was an out-and-back so you can stare down your competition whilst smiling sweetly as if you’re not even slightly tired. It was impossible to guess which lap others were on – no wristbands or markers, and I thought for most of the run that I was plodding in 5^th place (with no idea whether this was overall, female age-groupers or within 25-29, which lead to considerable brain scramble and didn’t particular help or hinder my legs). At this point the greatest motivation is not winning (especially when I don’t think I’m in with a shot) but looking forward to the delicious point of allowing myself to stop, the inflatable finish gantry and the stadium tantalizingly close as you passed it twice on each lap.

After 2 hours and 18 minutes of running it was finally time to peel down the finish chute. Normal drill after the line: finishers’ medal on, timing chip off, copious amounts of water and watermelon in (some of the most enjoyable eating and drinking you’ll ever do), and basking in that lovely I’ve-just-finished feeling (which if I could bottle and ration myself would make me a very happy lady every day). I asked one of the race directors where I came but didn’t really believe him since for the previous 2 hours I’d been convinced I was not even in with a shot of a medal. I later discovered my time of 6:42:17 was quick enough to win my age group (and all the others) and would have pitched me again in the middle of the 18-strong female pro field, nestled between 8^th and 9^th place. Happy with that.

Thank yous to all the usual suspects – my family, friends, NouriSH me now, Huub, Bridgtown Cycles, Judith, Paul. I hope the constant thanks isn’t dulled by its frequency – my gratitude does not wane and I take nothing for granted.

Finally a quote from one of my favourite films, Chariots of Fire, which needs no explanation but that I strive (and fail, but then try again) to live by: “You can praise God by peeling a spud if you peel it to perfection. Don't compromise. Compromise is a language of the devil. Run in God's name and let the world stand back and in wonder.” I will need to remind myself of this when triathlon is required to take a back seat when I finish my current job and return to my degree (it’s definitely tougher to work hard at things which are less fun), but right now I am having the time of my life and will continue to peel my current spud as well as I can.

Cat.

Faux: "It Suits Me Perfectly"

As we mentioned earlier, Catherine Faux, will be heading off to Vitoria-Gasteiz, Spain for the 2012 ITU Long Distance World Championships this weekend.

We caught up with her to get her thoughts on the weekend ahead.

"Tonight I’ll be packing for heading to Spain this weekend to race in the ITU Long Distance World Championships on Sunday (via a friend’s wedding, just to complicate things!)," said Catherine.

"Race plan has been written, bike tweaked and checked, the legs are getting that familiar ‘I can’t do it!” ache and my brain has begun to focus on every little niggle. Which probably means it is actually ready to go. I’ll soon be giving it something real to complain about."

Catherine, who has already booked her place in the Ironman World Championships in Kona, Hawaii later this year will take on the O3 distance this weekend for the second time in her career. O3 denotes three times the Olympic distance with a slightly shortened swim. That results in a 4km swim, 120km bike and 30km run to finish.

"I’ve done this distance once before, at the European Championships last year in Finland – which I thoroughly enjoyed and managed to be first amateur across the line," said Faux. "In a much larger, more competitive field in Spain I hope I can combine some of the speed of my last half-Iron distance race and endurance of the Ironman I did in April."

Catherine will be battling against 27 others in her 25-29 age group but with a start time after the pro's and men she feels this will hinder her slightly. 

"I’m expecting a slightly frustrating swim as I pass stragglers in the water, but these ones tend to be the fast bikers so there’ll be plenty of chasing to do on the cycle and hopefully plenty of guys to chick!"

Despite that, Catherine Faux will be going into this weekends race full of confidence and belief after having checked the bike and run route which feels will play into her advantage. 

"The course looks relatively flat, the bike having 1½ laps and the run having 4 – which suits me perfectly. The weather this week in V-G has been in the 30s, though is meant to cool a lot by Sunday. I have a new weapon in my ongoing battle against the sun – a pair of white sleeves that block UV and are supposed to cool your skin, so hopefully I should be less easily mistaken for a lobster the day after (or at least only an anaemic one)."

You can track Catherine's progress on Sunday via the online tracking system by clicking here. 

Good luck Catherine! We'll be cheering for you!  

Smales Finishes 5th in Waterlogged Castle Howard Triathlon

Another of our sponsored athletes were competing again at the weekend. This time it was Elliott Smales, the 17-year-old Triathlete who was out in the water, on the bike and then onto the run as he competed in the Castle Howard Triathlon.

Elliott was pitted against a tough field of over 200 competitors in the Olympic distance Triathlon which includes a 1.5km swim, a 40km bike ride before concluding with a 10km run to the finish. One of the opposition was none other than Great British athlete, David Bishop.

Ellott Smales, Sheffield Triathlon Club

It looked like there wasn't going to be a race after a deluge of rain caused the car park to be unusable. However, hats off to all of the organisers who relocated the transition. The change to the route gave one of the longest swim to cycle transitions for the competitors had to run 1,000m to T1.

Undeterred by all that, Elliott exited the 1.5km swim in the lake in 6th place. Next it was onto the cycle after negotiating the gruelling bare foot transition. The route wasn't as flat as Elliott would have wanted but he managed to be less than a minute behind Sheffield Triathlon Club team-mate, Andy Turner, is a great testament to all of the hard work that Elliott has put in during the winter months which has seen Elliott's confidence on the bike grow considerably.

During the bike leg, Elliott managed to move up to 5th to put him into a great position heading into the 10km run. Elliott managed to dig deep and held onto the 5th place but it really took a lot out of the youngster!

Elliott came over the line in a time of 2:30:36 which was just 13 minutes shy of the time of GB athlete, David Bishop.

Upon completion of the race, Elliott consumed his nouriSH me now to aid him in his recovery... and it certainly looked like he needed it!

From all at nouriSH me now, well done Elliott!

Next stop Kona.

I remember back in December when I started training with a coach and wondering how doing such short, unchallenging sessions would ever get me to Ironman fitness by mid-April. I also remember starting my current job with British Cycling in January, looking at the three emails in my inbox, trying to look busy and hoping they didn’t realise they’d created a job where there was barely anything for me to do.

Be careful what you wish for.

Mid-April is now upon us, and happily I do think my absence at work will be noticed though I’m working double-hard the next few days to try to get as much sorted as possible. It’s been a while since I last had an empty to-do list, now it is more easily likened to a conveyor belt, although some things muscle their way straight to the top, some things are frustratingly doomed to probably never be done, or at least not until the riders stop getting sick or falling off their bikes.

Training peaked at twenty-plus hours last week, Easter weekend involving a 40 mile ride followed by a 20 mile run and a swim, and a 6½ hour ride on Sunday with a 30 minutes run straight off it. Half of this was unfortunately written off for reasons out of my control (don’t even get me started) and now the taper is in full swing. I’m doing my best to ignore most of what my body is saying, I know it plays tricks on you approaching a race (my toes are broken, I’ve forgotten how to swim, I’m unfit, I have shin splints, my legs won’t pedal, my body weight has doubled and/or gravity has increased. Shut up brain). But tapering is not so bad – when else can you justify homemade jaffa cakes (both time taken to make – normal training would not allow for this – but it’s also carb loading, right?)

So I’m trying to distract myself by affecting the things I do have control of with planning what to pack, figuring out logistics. Given my propensity to forget my hockey stick when I used to play hockey, my bike is at the top of list since I figure everything else could be begged or borrowed. Thanks to a super-light bike, courtesy of Bridgtown Cycles, I should have plenty of weight allowance to nestle some NouriSH me Now in the bike box for pre and post-race. Everyone I’ve spoken to who has been to South Africa just rave about how beautiful it is, and I do not intend to be prevented from taking it all in when I can finally relax post-race by having uncooperative legs.

------------------------

In the mad, pre-travel, pre-race rush I never managed to post this on the blog. It makes interesting reading – I guess this is why some people keep diaries, as an insight to thinking from moments passed. I wish I could tell pre-race me that everything would be ok, but this is itself may have induced complacency and confidence and affected the outcome and made it all untrue (and now this is getting way too confusing and philosophical). Although I would have told pre-race me that even with a very light bike, a magnum of fizz in a bike box will still be over the weight limit... Hello Kona :)

I feel so glad and blessed to have help to do these races (thanks Paul Caunce, Judith (my ever-patient coach), Mike of Bridgtown Cycles, Huub, and of course NouriSH me Now for recovery). Doing races gives my training purpose and shapes it into a cycle of ebbs and flows, and I’m already looking forward to the next (with both nerves and excitement, varying measures). I hope I can look back on this post after my next race with the same feeling of ‘everything works out in the end’ that I have of South Africa.

Elliot Smales's winning weekend!

NouriSH me Now’s, Elliot Smales had a busy and satisfying weekend competing in 2 events.

His first was in the Elite sprint triathlon (750 metre openwater swim, 20k bike & 5k run) on Saturday morning at Blenheim Palace. In a field of 43 junior’s and 42 elite seniors (including Alistair and Jonathan Brownlee) Elliot managed to gain 11th position in the Male 17-19 category and 31^st position overall. His splits for the event were an 8:43 swim, 31.21 bike and a 20.34 run plus transitions giving a total time of 1:04:53 compared to the event winners the Brownlee’s in 57.16) It was the transition from swim to run that caused Elliot the most concern when he struggled with getting his wet suit off but fortunately he succeeded and was able to make up the lost ground on the bike leg were he felt particularly strong. Once on the run Elliot managed to pick up 4 places and was extremely pleased with his performance. (photos CIMG 1848, 2338, capture 1 & 2 from Blenheim)

Back on home turf Elliot was entered in the Scissett triathlon that took place on Sunday afternoon. The event was a 412 metre pool swim followed by a scenic 14.5 kilometres bike ride up to Emley moor mast and a 4.5 kilometre run. As last man off Elliot had plenty of competitors to chase. Once again the swim caused Elliot most concern when his goggles came off after the first 2 metres but undeterred he carried on without them. With a storming bike and run Elliot posted the fastest times of the day in all 3 disciplines and set a new course record of 48 minutes and 3 seconds to round off a satisfying weekend for the Sheffield Triathlon Club athlete. (photo capture 3 collecting prize at Scissett)

Read nouriSH me now's blog by Julian Lings of his race at Ashbourne duathlon where he became English Champion.......

'I don't know about you, but I never watch the weather forecast as closely as the day before a big race. Disc or no disc? Arm warmers, no warmers? Looking at what mother nature had in store for the English Duathlon Championships, it was clear we were in for a brutal day battling the wind on the hills of the Peak District.
 
Those of you who know the Ashbourne duathlon course will no doubt agree that it’s plenty tough enough even without a howling 20mph plus crosswind. The race starts with a 12km run around Carsington Reservoir. Even though the route follows the outline of the reservoir it is anything but flat. Constantly undulating with some pretty steep inclines, it's a punishing way to start the race. However, the real test comes on the bike. With sizable hills, deceptive false flats and not much cover from prevailing winds, the bike course is a brute, pure and simple.
 
I arrived at the race determined to make amends for a rather indifferent start to my season. I knew the competition would be strong with the likes of Hugh MacKenzie lining up. Before the start I generally try and focus on the race and shut everything else out. This time I probably should have listened to the announcements of the late entrants. As soon as the race started I quickly got into my stride and tried to work the guys at the front pretty hard. After about 5km there was still one guy on my shoulder. I turned to see who it was only to realise that it was none other than late surprise entrant GB triathlete Will Clarke. That was quite a shock! Definitely made me concentrate on getting the best out of every stride I took.  I made a change this year and started working with New Balance and was thankful for every millisecond of speed they have helped me gain.
 
Onto the bike and I felt remarkably good considering the speed at which Will and I had completed the run. Looking at the weather it was clear that the first half of the bike course (the hard part) was going to be right into the wind until the summit of the biggest climb. My plan was simply to go all out on this part and hope that I could summon something up in the second half. This ended up paying dividends but did require a me to dig very deep. The onset of cramp at 23km was excruciating but I was able to cycle threw it and power, or maybe just struggle, on. The final run is a straight 4km out and back across the dam. It wasn't my quickest but I knew the hard work had already been done and I had enough of a lead to be able to enjoy the last five or ten minutes without having to be right on the limit. Job done, great win!
 
Great race on a truly great course. Big thanks to Nourish Me Now who have given me so much support this year providing me with recovery drinks. Next year let's have the British Championships at Ashbourne! Or even better, let’s have Powerman back! '

Mallorca Mallorca

I write from a plane somewhere between Palma and London, on my way back from a fortnight in Mallorca on a training camp. Not a triathlon one, unfortunately, but working as a medical assistant with Team Sky, the pro cycle team. Though ‘working’ is a term used loosely; happily I was able to do plenty of my own training and having not been able to get my own bike there had to use a ridiculously fancy ex-pro bike – not the best fit (thanks Nordhaug for being shorter than your average procyclist, though if you would please grow longer legs and shrink your body that’d be great) but I was able to distract myself from the discomfort that built in my shoulders and back when riding with the stunning scenery and the novelty of electronic shifters. My home for two weeks was perfectly set up for training – presumably the reason that Team Sky and British Cycling have based their winter camps there for the past three years – but the sea, an excellent (and underused) pool 5 minutes walk away and great run routes along the coast are wasted on them (I was told countless times that I was mad. I would say the same of them).

An already bursting bag and only 7 hours notice that I was heading back out to Mallorca meant I had to depart without a 2-week supply of NmN (I had even considered travelling in my wetsuit to solve packing issues…thankfully it squeezed in.) Laying down some hard training meant I was driven to the recovery bars offered to the team. Having tried every flavour I can say with certainty that NmN wins in the taste stakes. Looking forward to getting back to my stash in the freezer.

A few other learning points from the last four weeks:

• Despite pain tolerance being a main aspect of their job, most riders screw up their faces in terror when approached with a needle for a blood test. Man up, I say.
• Athletes at the highest level (world champions and Olympians even) are far less arrogant than I expected. I’m yet to meet any oversized egos on the team.
• Getting in and out of the sea, quick: trickier than you would think. But I think I’ve nailed it. Bring on Ironman South Africa.
• Best not to try getting through airport security carrying 20 iphones. But if you do, it seems 10 pairs of Oakleys, a can of olive oil (could as well be lighter fluid on the x-ray), a bottle of water and numerous toiletries seem to go unnoticed.

Peering out of my window I can see Dover and a sunny-looking England. Strangely excited to be soon breathing British air and heading home to normality after my short migratory spell to warmer climes and the crazy world of pro cycling. Spring will surely soon be sprung and it’s all go for longer days and big races. Can’t wait.

Steve Judge - World Champion

Steve Judge - our latest nouriSH me now athlete

 Age 38

  

Eckington, Sheffield, Derbyshire

Best result to date

Gold Medal at the ITU Paratriathlon Tri3 World Championships Final in Beijing 2011

//body focus//

My best asset for triathlon is my organisation and focus on the sport especially leading up to an important event. Being organised in triathlon with all of your gear is essential and can win or loose you the race. Also important is diet preparation, checking out your competition, checking out the course (it’s not meant to be a mystery tour). Being organised leaves you time to be focused on the job in hand and I always aim to line up at the start with no regrets.

My worst tri asset after taking into consideration my disability is probably my swimming as there is so much dependent on the technique which aids efficiency as well as speed.

After my car accident one of my goals was to be seen and treated as normal and not disabled and this could almost be done by wearing long trousers and grimacing through the pain of walking. Since I have got into triathlon and achieved so much I am now loud and proud of telling people that I am a Paratriathlete. You know what they say: “How do you know when there is a triathlete in the room...don’t worry, they’ll let you know!”

I am so proud wearing the GB kit that I don’t care what I look like because I feel like an icon. Training in my lycra kit around the streets of Eckington I’m sure I get some strange looks but locals are starting to accept me for who I am...one of them triathlete people!

To make a long story very short:

Since my car accident in 2002 I have continuously set myself goals which initial started as learning to stand again, grow my leg to the correct length and walk again without the aid of crutches. Through progression I started swimming again and after a couple of years with determination I managed to get on a bike again. With my mind set on more active goals eventually after seven years since the accident in 2009 I set myself the task of taking part in one triathlon with the goal to complete it even though I hadn’t been able to run for seven years...I was prepared to walk.

On checking out my local event on the internet there was a paratriathlon advertised for classified disabled persons. I enquired and with the help of British Triathlon Federation got classified and was catagorised as a TRI 3 paratriathlete.

With tailor made trainer inserts which aided my ability to run again, intense and painful training ensued due to the fact that my goal had changed to winning the race rather than just finishing it.

I won the race in my category and due to the enthusiasm of the other paratriathletes and the BTF staff that I had met and talked to I was persuaded into competing in the other three events of the year including the world Championships at Hyde Park...I was hooked. Every year since I have loved the participation of the sport and the people I have met both in the UK and Internationally and continue to encourage others to try it.

Since competing at this level I have trained six days a week and on the seventh day I feel guilty that I am not training. I have built up a team of coaches including Bob Pringle, Richard Richard Harland and Holywell Health who give me enough advice and guidance on technique that I always have multiple aspects to work on in my training sessions.

My training is fitted around my family, work and home life and I still managed to commit a good 14 hours. My social life has taken a bit of a beating though!

Training Schedule does not include family time or work time which training fits around.

Monday, Day off but may include Yoga, Pilates or Tai Chi

Tuesday, 1 hour cycle to gym for a strengthening and conditioning session followed by a swim session at Ponds Forge followed by a NourishME now for recovery before a quick cycle to work. A sneaky run at lunchtime and then 40 minutes cycle home at the end of the day.

Wednesday, Strength and Conditioning, long cycle set in the evening or time trial with a NourishME now for recovery.

Thursday, Strength and Conditioning and Killamarsh Kestrels running club in the evening.

Friday, Strength and Conditioning, cycle to work with added detour and a  NourishME now at my desk and then cycle home.

Saturday, Cycle to open water session held by Sheffield Tri Club, 45 min swim, a drink of NourishME now straight aftyer the swim and then a 5k run afterwards and then cycle home where I generally have another NourishME now.

Sunday, Strength and Conditioning, and a decent length cycle ride with a NourishME now during or after.

Since I started competing in Paratriathlon I have lost weight by becoming ever so lean to the point where a lot of my trousers fall down if I don’t wear a belt. I also feel the cold a lot in the winter and always wear three layers while in the office. My wife says ‘there is nothing of me’ but accepts the amount of energy that I burn off.

What do you include in your diet?

My diet is a very well balanced healthy diet with lots of fruit and vegetables as well as carbohydrate and some solid meat. My recovery includes a sports drink that I have found called ‘NourishME now’ which has a right natural mix of protein, carbohydrate and water to replenish my muscles and really hits the mark.

The day before a big race I eat as much as I can because I suspect that I will be too nervous to eat on race day. In the morning I will have a big breakfast of weetabix and fruit followed by toast. From then onwards I will attempt to nibble on some sandwiches or fruit but if I don’t feel like it then I won’t push it knowing that I have enough energy from the day before.

Getting into triathlon has almost sent me into a detox. My fridge still contains a few bottles of beer but they are all non alcoholic. This is so after a long day a cold bottle can still hit the mark but still leaves me fresh for getting up the next morning at 5.30am ready to start the day training.

Significant scars:

My left leg has nerve damage from the knee down but the biggest visible appearance of my disability is my right leg as this was partially amputated and I lost my calf muscle and 4 inches of my bone with a noticeable leg length deficient. Lengthening my own leg by turning bolts everyday for over 3 months was very painful but the excruciating pain came from the period I went through twisting the set of bolts to stretch the tendons in my leg to result in a straight leg. Just thinking about this part of my rehabilitation still sends shivers through me.

I have an ongoing shoulder injury at present which I have had for over a year. At present I am only able to see a physio once I have an injury as this is down to cost issues. If I was able to get some sponsorship then I would definitely visit the physio for preventative reasons rather than just reactive as I know how important this is.

My main goal in triathlon is to bring home the Gold medal from the 2016 Paralymics in Rio. I have many other goals that I will have to work hard to achieve before I have a good chance of completing this task  and these are set out for each year leading upto the event. The path to Rio is going to be a long journey but well worth all the effort.

After an event and after the  adrenaline has worn off my body is exhausted both mentally and physically. The main problem I have is with my right ankle which gives me extreme pain for the week after a tough event and I will be limping on it until recovery takes place so I do light training on the bike and swim through this period. For me I always have to balance the pain I get preceding an event or tough training session with the joy I get from taking part...at the moment the balance is right.

Race report for Beijing World Championship final

I have a great pre race preparation which starts with an hour of meditation through a mix of Yoga, Pilates and Tai Chi. This session is so relaxing and I don’t think about the for coming race at all, I just concentrate on the movements. From this relaxed state I then sit down and visualize the event from start to finish in extreme detail. This session is awesome as in the visualisation everything goes right and smooth and perfect and coming out of this I am confident and ready for action. This is how it was in Beijing although getting to the race start and final registration can bring the stress back again. Eventually the starting horn sounded and I shot off like a rocket. Breathing each side as I was powering away I could see that there was no immediate threat from any of my competition which was good. As the swim came to an end I was still pulling hard with my arms trying to get the last bit of effort out of them before the bike. (I was about 50 seconds ahead of my field) Transition one (T1)went fine and onto the bike which after the initial flat section had a fast downhill section with a corner at the end. As I turned my handle bars my front wheel didn't move and with my heart in my mouth I looked down at my misaligned front wheel and I knew I had to get off my bike and sort it. I screeched to a halt, off, straighten, allen keys, tighten and then back on the bike with other athletes whizzing past me but hopefully none of my competition! I pushed very hard on the undulated and technical course expelling the anger that had built up and making up time on the hill climbs and keeping it together on the descents.(Even with the mechanical problems I was now about two and a half minutes ahead of the field) Off the bike and into transition two (T2). Sprinting off and onto the flat (there and back) four lap course where you could see and calculate where your opposition were. The first three laps were hard and fast with full concentration on counting the laps and keeping an eye on opposition. The last lap came and I knew now that all the hard work was nearly over. Still fast but with smiles and acknowledgements to supporters I came round the final corner and down to the finish line to throw my arms in the air in recognition to becoming the new World Champion of Tri 3 paratriathlon.

Crossing the finish line as World Champion is exhilarating and I think a lot of the pleasure comes from the satisfaction of concluding that all those hours days and months of training have paid off at that precise moment.

2011 was an exceptional year for me in all of the events winning four golds. I have done well on my individual goals as well but there is always room for improvement especially in triathlon so I have a lot of work to do to prepare myself for the next season.

In training I would like to feel comfortable with the schedule and enjoy the progress of perfecting my technique. It’s a great feeling when it all comes together and this will also be evident when I compete to retain my Paratriathlon titles next year.

Being nominated by the BTF is a great recognition for a good year and then being voted for by fellow triathletes and paratriathletes gives me enormous pride. The athletes that I get to know year by year are all amazing people who I greatly admire, understand and relate to.

I am pleased with the way Paratriathlon is progressing and I feel we have come a long way in such a short time but with these kind of things we need more. BTF and the ITU are constantly working for more publicity, more media coverage and more television time as these things make a big difference.

Steve