1. Toby’s Drink Yourself Fit Cocktail Menu

    December 28, 2016 by Toby Levy

    First of all, I hope you all had an absolutely amazing Christmas, and please tell me you all ignored any diet you have ever looked at and just enjoyed yourself, if Father Christmas can get through a few billion mince pies you can let go a little bit, borrow someone’s maternity pants and just relax, you’ve earned it!

    Now, as the I recover from my food coma and smugly admire the goose I cooked, I begin to get ready to celebrate our Directors Birthday. That’s right ladies and gentlemen, Mr Shipway himself was born the day after Christmas, the Triathlon worlds answer to Brian!

    Luke and Shadow having a swim at our lake

    Happy Birthday Luke!

    Better than a headlight

    Right so as you’ve gathered I’m feeling a little bit in a party mood, and as we approach January and those New Years resolutions, we will start to feel guilty and start looking at diets… well, I’m here to help you. I have compiled a drinks menu for you to feel decidedly less guilty about those alcohol calories. Bear in mind, they’re still alcoholic, so still drink responsibly, but I have included some non-alcoholic, non-guilt options as, let’s be frank, those soft drinks and adult soft drinks are often full on with sugar and sweeteners, you might be avoiding the alcohol but the calories are still there.

    So on with the festivities!

    1. Vodka Soda – 130 calories

    Pure and simple

    Not the most exiting drink, but it’s crisp and clear and won’t bloat you, allowing that dress to stay elegant and that tux to stay swish.

    2 parts Vodka – down to your preference but keep it ice cold

    5 parts Soda – good quality, to avoid adding sugar

    Serve over Ice with a thin wedge of lemon or lime to taste, keep it thin to avoid overpowering the drink.

    2. Old Fashioned – 142 calories

    Classy right?

    Whether you choose a Single Malt from the highlands or a Tennessee sourmash it’s down to your taste, I wont force a whisky on you, I’m not that uncouth, although my love for Bill Murray would push me to suggest Suntory, Japanese whisky is no new phenomenon so you probably are already aware!

    Add a sugar cube and 2 dashes of Angostura bitters with a few drops of warm water to a glass and gently swirl till dissolved into a syrup, even Wetherspoons has bitters it’s delightful and smells like Jamaica ginger cake.

    Next add 50ml of your chosen whisky and follow quickly with a few cubes of ice, most recipes call for one, but the more ice the less watered down your drink will become.

    Garnish with an orange peel and call it a fruit salad.

    3. Gin and Tonic – 163 Calories

    I might have one right now…

    My drink of choice, with the Gin renaissance in full swing you can find a top quality variety in any supermarket, which is just fantastic. Although pop into your local speciality off license and you will be surprised at the interesting bathtub variety you can find.

    Pop 3-4 ice cubes into a glass,

    Pour, from height 50ml of your chosen gin over the ice and hear that crackle.

    Then pour 150ml of tonic over the back of a spoon into the glass.

    Garnish with a thin slice of cucumber to accent your gin.

    4. Classic Gimlet – 173 calories

    Best decision you’ll make today…

    Resembling a Daiquiri but with less calories, get yourself a Boston shaker a bag of ice and some limes.

    Add 50ml of gin, several ice cubes, 25ml of lime juice (freshly squeezed to avoid extra sweeteners and calories,) and 25ml of simple syrup (if you don’t have syrup then put a teaspoon of sugar in a cup with a few drops of warm water and add to the shaker)

    Shake well (counts as exercise as well)

    Strain into a chilled martini glass and garnish with a curl of lime peel.


    5. Classic Daiquiri – 190.5 calories

    Elegance in a glass

    I know what you’re going to say, hang on Toby that’s full of juice and fructose! Well folks, take note, this is the classic, it’s a very simple cocktail that lets the rum do the talking.

    Add 50ml of white rum, get a nice one, treat yourself, 25ml of fresh lime juice, and about 35ml of simple syrup to a Boston shaker, remember the sugar and warm water trip if need be. Whack in a nice big handful of ice and shake that baby till it’s chilled and your arms feel like they’re in a pump class.

    Then strain into some martini glasses and enjoy, bonus points for garnishing with sugar around the edges.

    6. Bloody Mary – 120 calories

    The drink you deserve…

    Not quite a party drink, and hopefully you won’t be nursing a hangover all the way to your party but being so low on the calorie front and having almost 40% of your rda of vitamin C having a couple of these at the start of a night is practically dieting!

    Add 35-40ml of vodka, 75ml of tomato juice, 12.5ml of lemon juice, make it fresh. And a dash of Tabasco, celery salt and that gorgeous Worcestershire sauce into your trusty Boston shaker with plenty of ice. Have another shaking session then strain into a glass, don’t worry about all this shaking either, Bloody Mary’s contain lycopene which helps to protect you from muscle damage.

    Oh and for the snacks, slow down with the crisps, they’re empty calories, slice up some crudités and offer your nearest and dearest some Hummus, home made or not it’s delicious. And try some banana and apple crisps, sweet and good for you. Thinly slice your apples and bananas, I mean about 2-3 mm and arrange on the glass plate in your microwave, then place on defrost mode for 15 minutes, flipping every five minutes, stop as soon as they are crisp to touch and place on a cooling rack for an hour and then serve. Not bad are they?  

    Guilt free grazing

    Now this is your starting list, there are more out there, bear in mind the healthiest drink is water, and by trading your mixers for tonic or soda you can really cut down on empty calories. Another big tip is to eat a meal before you go I’ll be having goose curry, avoid grazing on the buffet!

    Most importantly though, as I get ready to enjoy my New Years in London, I hope you have a fantastic New Year’s Eve wherever you are, and I can’t wait to see you all at our next event. Let me know what your resolutions are!

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  2. Christmas Wish List

    December 19, 2016 by Toby Levy

    Christmas, that strange time of year when need and want seem to blend into one mesh of consumerist desire. We spend hours trying to find that one particular item, that thing that was mentioned in a conversation back in March, either because we hope they haven’t found it yet, and will be so impressed with our attentive listening, or, we just hope the joke was good enough to carry through until today, and that the conversation wasn’t with another person.

    It was because of this ridiculous need to outdo people, both in the awesomeness of our gifts, but also for the thoughtfulness of them, that I dragged our Director and two other marshals, who thought they were only out for a civilised Sunday tearoom session. This is now a thing for us I must add, and if you’re ever in Calne try the new tearoom it’s absolutely amazing and you’ll probably see us in there getting ready for our next challenge. 

    So festive!

    But, I am going off course, I roped the guys into a quest to find a specific type of chutney for my parents, that’s right, you’re now reading about the toughest group of men ever to walk the earth, as we finished our earl grey, green tea, latte for Joseph… we’ll convert him. We went into our first Waitrose to look for Figgy Diggy, we were unsuccessful, we then decided to visit yet another Waitrose, and I’m not sure many people have been in two Waitrose’s in one day, we felt decidedly Rothschild like, although, despite the abundance of Persimmons, Physalis and Quail related products, there was no Figgy Diggy, adventure over and time to rebuild in Butterfly World.

    “Toby?” I hear you ask, “What on earth does this have to do with sport?” The short answer is nothing, and the long answer is the same, however the message is clear, shopping these days has become just as much about the quest to find the product as it is still about the reason behind buying it in the first place. So, this week, because evidently some of us are still yet to complete our Christmas shopping, I have decided to share some gems from around the net, the strange, the weird and the wonderful, must have items for the Triathlete in your life.

    I don’t advise doing this… people get protective of their bikes

    1. I’m going to dive into the biggest cliché and say get them socks. No I haven’t lost my mind, and I’m not forgetting to put effort into this list socks are so important to a Triathlete in training, and how often do we really change our socks? And, unless they’re a gift, how many people really think about what socks they are buying? Or we do opt for the cheapest? Well stop right there, what’s the point in spending £100+ on shoes if the material between your feet and the shoe has had no thought gone into it. Show that special multisporter you care and get them some socks. My recommendation is Balega, manufactured by hand to give a seamless finish, and with no cotton in them they not only dry so quickly, great for the winter and for Triathletes, but, they are so comfy! Starting at £9 on Amazon through a variety of vendors, you can’t go wrong, top stocking filler.

    Trust me this is comfort at it’s best

    2. Whilst I’m on a roll, I’m going for that other classic Christmas present, if you’re feeling extra loving, you can knit one, although for the less creative amongst us, Triathlon jumpers have been increasing in variety, and the Christmas meets Triathlon style ones are amazing, let your friends know that whatever the season you are a Triathlete, be the envy of your colleagues at the staff party, and get all those nods of approval at the bar. A Triathlon Christmas Jumper is no ordinary jumper, it’s a statement piece that will never go out of style.
    This beauty is the choice of one of our friendly neighbourhood Marshalls and can be snapped up on Ebay for £15.99 buy it now, bargain!  

    As seen on Mike

    3. Stocking fillers are a great way to get a few laughs and in all honesty, makes it look like you’ve tried hard, take a visit to some local generic health food shop & Barrett, and start off a little Christmas sweet selection for the perpetually training individual. Get some Bounce Energy balls, currently buy one get on half price so £2.99 for 2, deal! Then go and get a nice variety of gels and bars, High 5, SIS, Gu etc. all tend to be found in larger supermarkets these days as well as online, making them quite competitively priced. With this done, put them in a little goody bag, and for £10 you’ve made a ‘selection box’ that Alistair Brownlee would leave Jonny behind for.

    Mix and Match

    4. Next, something I came across quite by accident, a company called ‘Smithers of Stamford’ based in Cambridgeshire have some fantastic furniture made from recycled bicycles, including some great looking stools and desk lamps. It’s something different and yes slightly more expensive than other options on this list, I just felt it needed to be seen as their products look amazing. Prices starting at £169.

    Just look at it! Amazing!

    5. Something funny always goes down a treat as well, and if you want to treat your friend who you see far more often in lycra and neoprene than in other far more forgiving fabrics, then Sport Luub anti chafe wetsuit balm or Bodyglide anti chafe balm, both come in under £10 and are available at all, although we both know which one you’ll get…

    Haha.. what?

    6. A seatroll tool bag is also a great little buy, if you’re like me, you probably rely on your friends having some tools, so a handy little roll can definitely help your tri buddy survive everything the tarmac wilderness throws at them. These tend to start from £25 upwards depending on how much you want in the roll, and how much you like the person, sorry it has to be said, Mike you’re getting an Allen key in a napkin.

    Fancy isn’t it?

    7. A massage roller, ah a perfect partner to your training plan, your post-race friend, and even something amazing to roll on in the morning before work. If you want to go above and beyond, get a voucher for a sports massage, they’ll love you for it, give them a few Lucozade’s and you’ve got a triathlon spa day right there.

    This will be appreciated!

    8. Or, if you want to get really cool, then take a look at how many Triathlon related products there are on Etsy, almost 900 items ranging from keyrings to medal holders, t-shirts to mugs, this is definitely a cornucopia of coolness that needs to be checked for anything from your main gift, down to items for under £2.

    Diamonds are a girls best friend, but Triathlon is her soul mate

    9. How about that race which was the focus of a years worth of training, want to remember that first sprint, that special Olympic distance or that Ironman you shed blood and tears to complete. Well, those clever so and so’s at NotontheHighstreet.com have got a product in by ‘phome.’ Those geniuses have, for £65 a framed route map of any, yes any Triathlon, which includes the date you competed and your time. Pretty cool right? And a great way to ensure you never forget that event.

    Never let them forget that IronMan!

    10. And finally, buy them a race entry! I know right, what a perfect gift idea, just go to Our Events section, and enter that special someone into a race next season, from our half marathon to a super sprint event, there’s something for everyone, I look forward to seeing you at the start line!

    Help make their New Years resolution

    So hopefully you can gain some inspiration from this list, if you know of another awesome gift idea let me know! Stay tuned next week as I share some amazing cocktails that won’t damage your calorie intake, and also as I take part in a bit of LPS Events Boxing Day fun!

    All that remains to be said is Merry Christmas Friends and see you next week!

    Toby Levy

    Social Media and Blogger Representative

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  3. A little collection of nutritional heaven

    December 9, 2016 by Toby Levy

    Hey sports fans, it’s been a while hasn’t it, following on from my previous blog about the anti diet movement and real food, I thought it best to say that I wasn’t saying you should get a 32oz Porter House Steak, a Venetian Zambaglione Cake and a Bottle of Chateau Lafite.. although now you mention it… focus Toby!

    Yes so I thought I should show what can be achieved when you really think about what goes into your diet, you can get the calorie deficit whilst still giving your tastebuds the fiesta they deserve. No one ever wrote a thriller about kale on ryvita did they?

    So for this task I visited the corners of the earth, talked to chefs trained in the Swiss mountains. I went through the libraries in Alexandria, translating ancient texts on the correct use of Spelt… but then Luke told me that a fantastic blog had already been found 2 years ago by our John Wood, so ladies and gentlemen, here it is.

    Breakfast is the most important meal of the day for some, but for those who manage to squeeze some training time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Here are 50 favourite pre- and post-workout snacks, including some go-to recipes from various trusted health and fitness pros.


    Pre-Workout Snacks

    The body works to build muscle and recover 24 hours a day, not just during that one-hour training session. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-training usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling (or how late you get out of bed)! Check out these 25 options to start things right:


    Because Wimbledon needs cereal, fact

    1. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

    2. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

    3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

    4. Star-buffs shake: Can’t get out the door without your morning coffee? Try blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

    5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.


    Who needs cheat day when I can have this on a Monday!

    6. Fruitsation shake: Blend 1 scoop of your favourite whey protein flavour with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

    7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

    8. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

    9. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges!

    10. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.

    How do you like your eggs in the morning?

    11. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

    12. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

    13. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

    14. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.

    15. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

    16. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.

    17. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

    18. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

    19. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, and a sprinkling of cocoa powder on top.

    20. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.


    “Grab a spoon”

    21. Fruit & Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option than cream cheese — with ½ cup fresh pineapple, berries, or melon. And voila!

    22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

    23. Sports drink: An small low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a real time crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health [1].

    24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veg, 1 hardboiled egg, and a drizzle of olive oil and vinegar.

    25. Energy gel: Got a long way to go? Slurp down a energy gel (like Torq or USN) prior to an endurance session.

    Post-Workout Snacks

    After a tough training session, post-workout snacks are an important way to restore energy and rebuild muscle, too. Something downed within 20minutes of exercise – then more within two hours, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. The first 20minutes are important while the body’s still running warm and can really use the fuel. Here are 25 ways to end that session on a high note:


    Get a pretty jar, make it fancy 🙂

    26. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

    27. Protein pancakes: Mix 4 egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

    28. Sweet potato pie shake: Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

    29. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

    30. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an small greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

    31. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

    32. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!


    This definitely makes it easy being green…

    33. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favourite of Iowa Girl Eats.

    34. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

    35. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

    36. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

    37. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

    38. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

    39. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.


    Easy prep easy eats

    40. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

    41. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

    42. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savoury salsa, if you dare.

    43. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

    44. Egg muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice cheese, and 1 slice Canadian bacon served on an English muffin.

    45. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.


    Can’t beat simplicity…

    46. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

    47. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

    48. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.

    49. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

    50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

    Food should be fun and enjoyable – and hopefully not boring! Thats certainly my view anyway. This comes from a variety of different sources but hopefully will give you some ideas and thoughts about what you can do to get the right food in you quickly.

    And I’d like me you’re now salivating at all those, indefinitely want to try a muffinwich, then get cracking. It did get a little bit American, but I came prepared with my phrasebook, 1 Cup, is either 225g or 16 tablespoons. 

    If you’d like to try some more awesome recipes check out http://bembu.com/post-workout-nutrition Seriously avocado never tasted so good, do me a favour and try their stuffed Avocado… you’re welcome!

    So get cooking friends, food may be fuel, but at least enjoy yourself! 
    Toby Levy

    Social Media and Blogger Representative

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  4. To Swim Or Not To Swim…

    December 1, 2016 by Luke Shipway

    This email has been sent in by Sarah who took part in our event at Lake 62 in summer;

    As the season comes to an end I have been reflecting on what has been my first year in triathlon. Your lovely email, even if it is just good (indeed, exceptional) customer service, has been one of those little sticks in the sand for me. You told me not to be frightened of the swim, and that it gets easier with practice. Well, here’s how it played out ….

    At 07:15 on Sunday 18th September I stood on the sand of Tenby North Beach watching the sun rise. All the photos show I had a big smile on my face as I made my way down to the beach. I was really looking forward to it. I had swum the course on the Friday night with my boyfriend, at the same state of tide, the sea state was much the same too. I knew I could do it with ease and in a respectable time. I ran into the water, ready. But not ready for the way my chest contracted with panic as soon as my face entered the water. It was entirely irrational and, this time, completely unexpected.

    You said that it gets easier with practice. What I learnt in that moment was that it’s not the swimming that gets easier (although it does), but handling the panic.
    In that moment I was able to make myself relax and deploy the mantra “Not today! Just head for the buoy.”

    I’m lucky. I have no fear of swimming, I’m a strong swimmer and living on the coast of Devon I get all the open water practice anyone could wish for, and I love it. But racing, that’s a different matter entirely. The support and encouragement of people like Debbie and yourself have made invaluable contributions to my progress and enjoyment of triathlon this year.

    I completed the 2.4 mile swim in 1hr 22mins and finished Ironman Wales 4th in my division.

    With heartfelt thanks again for your support and for Debbie’s


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