• The Worst Mistakes To Make During A Race

    running mistakes race marathon professional athlete Sundried

    From forgetting something to going the wrong way, we've all been there. Sundried asked our ambassadors "what is the dumbest thing you've ever done at a race?" and these were their answers! Have you ever made any of these racing mistakes?

    Helene Wright - Triathlete

    I was once on the bike leg of a duathlon and knew I was second lady so was chasing down the leader. I saw a cyclist in the distance so pushed on to catch them. As I got closer I soon came to realise they weren't wearing a number so they weren't even in my race... But worse still I'd followed them off course and down to the bottom of a hill!  Fortunately, after getting back into the race, I hadn't lost a place but didn't track down the leader in time to win first place.

    John Wood - Team GB Triathlete and Coach

    A client of mine raced Cardiff Triathlon as part of training and forgot his wetsuit.

    Dominic Garnham - Triathlete

    I trained hard throughout all of last winter for a race early this year. I felt very confident and very excited for the race and I was in the best shape I've ever been. I turned up to sign in at registration on the day only to find I had forgotten to actually enter the race! 

    Nick Lower - Celebrity Trainer

    I fractured my ankle 7 miles into ‘Man v Mountain’ (a 20 mile race up and down Mount Snowdon). I stupidly just strapped it up and completed it!

    Alice Tourell North - Team GB Triathlete

    At a recent race I forgot to put my race belt on! I had the best swim I’ve had this season, flew into T1, got to my bike... and then had to stand there for over 3 minutes whilst the race officials tried to find my husband who had the race belt in my bag. Total nightmare!

    Steve Sayer - Triathlete and Coach

    My swim hat pinged off and I lost my goggles at Ironman 70.3 Wimbleball, but I had the fastest swim stroke ever!

    Martin Owen - Team GB Triathlete

    I had an issue until recently of not being able to pedal and drink at the same time. I used to have to coast very slowly to drink. In a standard distance Duathlon, my bottle wouldn’t go back into the holder and it dropped out on the first lap. 35 more miles on 1 gel and no water...not nice!

    Anne Iarchy - Personal Trainer

    I hadn't ridden my bike for a couple of years due to injury. I had entered a triathlon last year, hoping I would have the time to get back on beforehand. Unfortunately that didn't happen. As I got onto the bike leg, I had totally forgotten how to change the gears on the bike. I managed to take them up, but not down. So when pedalling into the wind, it was really hard work. Thankfully I managed to figure something out on the 3rd lap!

    Simon Ward - Team GB Duathlete

    I turned up to the European Duathlon Championships with a broken neck. I ran 10k, biked 60k, and then ran the final 10k in the most pain I have ever experienced!

    Posted by Alexandra Parren
  • Virtual Races UK

    Woman running beach sunset fitness races

    Signing up for races can become pretty addictive, but these days you don't need to travel far to earn your bling. Virtual races are walking, running, or cycling races in which you track your activity and send proof to the organisers via email who then send you your medal in the post. 

    Virtual races tend to be a lot cheaper than traditional races and usually cost around £12. There are hundreds of different virtual races on offer in the UK and often they are accumulative, which means you do a certain number of miles over a specific time period in order to achieve your medal. Virtual racing can be a great way to stay motivated and is also a way to get more people involved in walking, running, and cycling. Many of the virtual racing organisations also donate some profits to charity so you know you're doing your part too!

    Virtual Races With Medals

    Virtual Races UK running medals

    There are lots of different types of races on offer and you can go at your own pace to earn your medal. Some races are more challenging than others, but they are all a great way to stay motivated all year and can help to encourage more to people to get active. Some races involved running a certain distance in a month and some encourage you to just walk or run as far as you can in a specified time frame.

    If you think you might be interested in joining a virtual race, there are two big players in the UK:

    Virtual Runner UK

    Virtual Racing UK

    Posted by Alexandra Parren
  • Amy Kilpin End Of Season Round Up

    It’s that time of year when most of us have finished racing for the year and we are spending our time recovering, reflecting, and reviewing.

    It’s always easy to be critical when it comes to our own performances and much of the time we over-focus on what we didn’t do rather than what we actually did. However, it’s important to acknowledge and appreciate our achievements, however small they may be, in order to feel rewarded, fulfilled, and motivated to carry on.

    Achieving The Sub-5 Dream

    For me, I achieved a huge milestone this year; something I had been chasing for a number of years. The coveted sub-5 hour half Ironman triathlon. Having only started triathlon in 2012, at the time unable to swim even a length of front crawl, it has been a pretty arduous few years to get myself up to an even remotely respectable standard.

    I am a fan of an early-season race. As someone who likes to race quite frequently to keep the fire alive, I have, in the past few years, opted for a January race to kick start the season. This year I flew out to Dubai to race the IRONMAN 70.3 the day after my birthday. Hoping a flat course and warm weather would play to my strengths, I worked hard to see what I was capable of.

    I felt like I would be very borderline when it came to the sub-5 hour goal, however on race day, I managed a 4:54 finish; a full seven minutes inside my goal time. I was ecstatic. Finally, something I had dreamed of for so long had materialised.

    Ironman 70.3 Texas

    Repeating that, in my head, was highly unlikely due to the extremely favourable bike course in Dubai. But three months later I was heading out to Texas to race the notoriously flat IRONMAN 70.3 course.

    During the bike leg, I knew something wasn’t right. I couldn’t put my finger on it, but I felt like I had nothing. I battled on and during the run I was close to quitting; I felt like I was just jogging round in survival mode. I was bitterly disappointed, even with a 5:01 finish time, which I would have been over the moon with the previous season! It was time to find out what was up.

    Under Active Thyroid Diagnosis

    After a few weeks of recovery back in the UK, I was still feeling awful: exhausted, mainly, and as such, I ended up having blood tests. We quickly got to the root of the problem when the blood tests revealed that I had an under active thyroid – and had done for years.

    I was prescribed thyroxine as a hormone replacement, and gradually started to pick up. Before I knew it I was back to normal training again. Not without missing a race though. I had signed up for IRONMAN Mallorca 70.3 but decided to head out there and just train and support friends instead. It was the right decision to manage my health first and foremost, and ensure I was back up to consistent racing again. My training was consistent, and I had also lost 5-6kg as a result of the thyroxine helping to boost my metabolism. A month later, it was time to race.

    In June, I raced IRONMAN Luxembourg 70.3 and I couldn’t have asked for a better race. I got a huge swim PB, a power PB on the bike, and a run PB. What’s more, I managed to go sub-5 again with a finish time of 4:56. It was so rewarding to see all the hard work paying off, and I knew that my sub-5 in Dubai wasn’t a fluke, because I had managed to repeat it. I was also coming around top 5 in my age group every time, but that was almost secondary to the result.

    Fugitive Olympic Distance Triathlon - Marlow Triathlon

    In July I raced in Marlow. I was feeling great, hitting all the numbers, and was excited to go for a shorter sharper race to test the water before my next 70.3. I managed to take the lead half way through the bike and hold onto it for the remainder, including the whole run. I finished eight minutes ahead of the second place female – this was such a result for me – someone who was coming close to last in triathlons only a few years ago.

    I knew I was in good shape and it just seemed to keep getting better. I had not only managed to retain my power despite losing weight – I had actually managed to increase it slightly.

    Ironman Gdynia 70.3

    I’ve raced IRONMAN Gdynia 70.3 the past three years, and it’s a firm favourite in my race calendar. In fact, it’s my favourite race ever – there’s just something about it that ticks all the boxes. I was back in 2017 with my parents there to support me, I couldn’t wait.

    Everything mostly went to plan and I was seeing some year on year improvements throughout the course, until I got onto the run. I suffered from stomach cramps on the first lap and wondered if my race might even be over at one point. However, it seemed to subside after the first lap so gradually and tentatively, I pushed on. I carried on increasing my pace, knowing that somehow, miraculously, I was on for a very good (for me) run split. I ended up getting a run PB of 1:37 and was absolutely flabbergasted. Plus, yep you guessed it – another sub-5 and top-5 AG positioning. I couldn’t have been happier.

    Ironman 70.3 World Championships Chattanooga

    Everything was building up to my A-race of the year – the coveted IRONMAN 70.3 World Championship in Chattanooga, Tennessee. It felt like ages away but as always happens, it sprang up on me out of nowhere and after a hop across the pond, it was suddenly race day.

    I felt like I was in the best shape of my life so there were no excuses here.

    A slow swim. A slow bike. And an even slower run.

    The course was brutal (is that an excuse!?) – but everyone was in the same boat. Most people were a lot slower than other races – in fact only six females in my age group went under five hours (and there were about 150 of us in total).

    My time of 5:13 wasn’t what I expected – my plan had been to go sub-5 here too but the toughness of the course was reflected in most people’s finishing times. I can’t say I was hugely happy with this result, but on dissecting it with my coach later on, we realised that I couldn’t have got much more out of myself on the day. My coach was really happy with the performance and it proved true to where I was at physically.

    Final Thoughts

    It had been a year of ups and downs, but on reflection, it was mostly ups. It’s natural to always strive for better but as far as triathlon goes, I would say it has been by best season ever, and I am going to hold onto that.

    I have worked hard to see the results transpire and cherishing that is important – it’s why we do what we do and it’s what keeps us motivated to carry on and do more.

    I’ll be going into next season with a huge confidence boost and even more energy to push towards the next big goals. But for now, it’s time to absorb that feeling of contentment and enjoy a well-deserved off-season.

    Posted by Guest Reviewer
  • London To Southend Bike Ride 2017

    London To Southend Bike Ride 2017 Cycling Bike Events

    On Sunday the 16th of July 2017 I took part in the annual London To Southend Bike Ride organised by Bike Events. This is a 55-mile bike ride which starts in Victoria Park, east London, and finishes in Priory Park, Southend, Essex. It is organised by Bike Events who also organise outdoor sportives such as London To Cambridge and also organise cycling holidays abroad. This is a race report of how I got on!

    The Start

    The half Iron distance cycle starts near Stratford in east London. Most of the participants are from Essex and there are special charter trains from Southend Victoria train station to Stratford which is a direct route. It's an early start with the first wave leaving London from 6:30am and the last wave leaving at 9am which means being on the train well before 7am. The atmosphere is already buzzing as you get on the train as everyone is in the same boat and you check out what everyone else is wearing and what kind of bikes they're using.

    It's a 3-mile warm-up ride from Stratford station to Victoria Park for the start of the event. There are various stands selling energy gels and mechanics offering last-minute bike support. There are toilets for your last-minute convenience stop and then it's off to the start line! The man at the start line is full of energy and is enjoying revving up the cyclists. Waves of cyclists leave roughly every 10 minutes so you can just get going whenever you're ready. We started in the last wave at 9am so it was less busy, however I'm sure it was buzzing and very busy in the earlier waves.

    London To Southend Bike Ride 2017 Start Line

    The Route

    There's about half an hour's worth of riding through busy London streets before you're out into the Essex countryside, but this is definitely all part of the fun. Riding in a big pack means it feels a lot safer, and the motorists were very polite and understanding of having to give way to hundreds of cyclists! Apart from having to stop at quite a few sets of traffic lights, the route is fantastic. The marshals are great and make sure you don't get lost!

    Once out into the Essex countryside it's just miles and miles of beautiful scenery and fresh air. There is a steady stream of cyclists meaning it's not too crowded, and the roads are dead quiet with only a handful of cars passing me throughout the entirety of the ride. There are marshals at all the major junctions, but the route is seamless and there are barely any times when you need to stop.

    There are official rest stops at various mile markers, with the main one halfway. At the rest stop, there are toilets, water stations, hot food and drinks, and also various things for sale and mechanics on hand to help with any bike issues!

    The route is largely downhill which is to be expected when cycling from inland to sea level, but there are some killer climbs too! According to my Garmin watch, my max elevation was around 400m. People on older bikes were getting off and walking them up the hills but I managed to cycle all the way to the top every time. There are some fantastic downhill sprints too, and my max speed hit 26mph. Below is a summary of the ride as recorded by my Garmin watch.

    London To Southend Bike Ride Route Stats Elevation Garmin

    The Finish

    Once you get to Rochford you realise that you are very close to being home. There are plenty of marshals as the roads get a lot busier in central Southend and the route goes round one of the busiest roundabouts in town (Sutton Road). You are guided into the park and there is a roaring crowd cheering you in! I'm not sure what I expected, but I wasn't expecting it to be that buzzing! There are lots of friends and family waiting at the end with dogs, food, drinks, and entertainment all available. Although by the end of this ride I just wanted to lie down as my back was killing me! My biggest piece of advice here would be to work out how you're getting home from Priory Park because there's a good chance once you're off your bike you won't want to get back on!

    Oh, and if you're wondering why the quality of the below photo is a little blurred, it's because the flapjacks I had brought along for energy leaked buttery grease all over my phone!

    Priory Park Southend Bike Ride Barbecue

    Support and Organisation

    I was so impressed by the support and organisation of this event! The marshals were not only helpful but they were friendly and supportive too. There was no chance of going the wrong way as there was ample signage and help along the route. If you suffered a problem, the mechanic or medic was only a call away in a car which could come and pick you up. Everyone is given a route map at the start too for extra security. The facilities were great and the atmosphere was really fun. The route has clearly been very well thought out and this annual event is now a big part of the local calendar. I am now really looking forward to my next sportive!

    Posted by Alexandra Parren
  • The Benefits of Joining A Running Club

    Flyers Southend Running Club

    It can be hard to stay motivated when running solo. Cold winters, shin splints, boring playlists... sometimes getting up and out can be the hardest part. So what about joining a running club? Have you ever thought about it? What are the benefits, and are there any drawbacks?


    Running alone can be dreadfully lonely, especially on the long winter nights when you find yourself plodding along for 10 miserable miles. But who said running has to be boring? If you join a running club, you'll be among like-minded people who may be training for a specific event or just out for a fun jog with their friends. You'll meet people from your town who you may never have met otherwise, so it's a great opportunity to make friends. 


    There's been countless times that I've set out for a run but ended up turning back after only a mile or two because it's too cold or I'm too tired or my legs hurt too much. But if you're running with a club, there is much more motivation to keep going. You can chat to your running buddies to keep your mind occupied and you can explore new routes, which will be covered in the next point.

    New Routes

    When I run, I'm very guilty of always going the same way, which can get very boring after a while. I'm not very adventurous with my runs because I'm never too sure of where will be safe to run, or if the route will even have pavement the whole way along. I certainly never bother to drive out to a run location; I always start and finish at home. But by joining a running club you will be encouraged to try new routes that you would never have even dreamt of before. The best part is that the distance will already be tried and tested so all you will have to do is turn up and run! You may experience runs through woodlands or off-road for the first time which is a great added bonus.

    Safety In Numbers

    Running alone, especially in the evening, can feel a little unsafe. Running with a club means you will be a lot safer in all aspects as there will be so many people running alongside you. Traffic is also more likely to stop to let you cross the road if there is a large number of you, so your run will be less interrupted if you are running on busy streets or in a city.

    Doors to other events

    Before I joined a running club, I never even thought about running a race or joining the local Parkrun. By being a member of a club, you will end up being motivated to train for events such as 10ks and half marathons, which are always more enjoyable when you have comrades to cheer you on. Feeling part of a team is a fantastic feeling. 

    Choosing the right club

    There may well be more than one running club in your town or city, so choosing the right one is fairly important as they are not all the same. In my town for example, we have one club which is free of charge to be a member of and it is very much a relaxed group of people who love to run for fun and eat cake afterwards! There is another club which is on the other end of the spectrum, who take running very seriously, so they motivate each other in a very different way. This club has an annual fee, however being an affiliated club means you get cheaper entry to races so after a while your fee should pay for itself. Run Together has a list of nationwide running clubs, or doing a simple Google search will provide you with local clubs around you.

    Parkrun Running Club Get Fit Outdoors


    If you don't feel ready to join a run club just yet, why not try Parkrun? This weekly event is a 5k run held in your local park (you can find your closest Parkrun here) It is a growing community, with hundreds of participants showing up each week at each location! It is completely free of charge and you can be of any ability, many people just walk the course. It's great for those trying to improve their running as it is chip timed so you get an official finish time every time you turn up and run. The atmosphere is incredibly supportive and it will allow you to meet like-minded people from your local area who are all there for the same reason - to get fit and enjoy the process!

    So what are you waiting for! Let's get running!

    Posted by Alexandra Parren