Epic France – Day 1

FranceDay1

Swim: 1.3km
Bike: 130km / 2,400m
Run: 6k
Hours: 5h36

Think I’ll have to remember this day as the day of faff ! Many may have taken my mood for most of the afternoon to be due to my two crashes but not at all. Those things happen but faff is something that really gets me down and there was a lot of it. I knew it would happen but didn’t prepare myself .. I should learn the lesson. Meant my thoughts of a 2 hour run this afternoon pretty much evaporated. Plans afoot for tomorrow though and in the spirit of fair play I tried to make my intentions clear. Russ is going to join me which will put him in a good chance for yellow. He is strong and it only he was fully running fit he’d be a contender. Even with his running problems he’s in good shape and going well.

Today I rode 130km (did a little more looking for my sunglasses) with 2,100m ascent. Swam  “1500m” … given it took 16 minutes with a stop to chat I’m guessing it was short. And ran 6km in 30 minutes. Actually whilst running I picked up the pace as I decided this had to be about training. I’ve been running well and I need to continue that rather than just run at whatever pace to get the points.

The bike went well but confirmed I am no where near the bike form I’ve been in the past. 4:20 at Normalised power of 240 it pretty good but boy did I feel it. I was in the front group for the King Of The Mountains (KOM) but when it really started to go I didn’t have it and crossed in 6th. I did try a daft attack early on. Mainly for giggles and making it fun but also I just wondered whether I could psyche some of them out. It didn’t work at all. It did produce best ever power figures from 4s to 18s though !

Coming off the KOM I had my first mechanical which broke my front derailleur. It still works (at the moment). This meant I was off the back on the final descent and I thought to myself “at least it’ll be safe”. How wrong was I. Within the final KM of town I catch up with two campers and a swerve by the front guy without indication as he probably didn’t realise there was anyone behind him took Douglas down in front of me and though I was several metres back I couldn’t get out the way and went down snapping my rear hanger and getting some minor road rash. It was super slow motion and I can remember thoughts about how to minimise the crash. As the adrenalin rushed through me I was in a foul mood. I was so lucky not to trash my rear wheel as the derailleur was right in to the spokes.

I had to get the can the final 1km which is a first in Epic for me. Amazingly, last thing on Friday I decided to pack a spare hanger ! The bike seems OK now. The faff then started. Fixing my bike, then lunch then realising I’d left my sunglasses on the wall where I’d crashed. Absolutely gutted and sorry Jane … I lost your lovely present. Then ride to register, I get this done quick and go look for my sunglasses but they’re gone. back to the vans. Sit for a bit waiting for everyone and then wonder whether they’ve gone straight to rack. So I go rack and then come back and they still not back from registering. Hang around more wishing I’d just headed off running for 2 hours which had been my plan. Instead I sit getting demotivated and hacked off ! Finally we head for a swim which is lovely and then for a 30 minute run which after 2km I started to feel good.

Then drive up to the accomodation and wait again for our rooms and then food. It was a tough day all round. Lots to do and very stretching for the support crew. Hopefully tomorrow will be easier for them as they deserve it. For me I just want to get through tomorrow and get in to tuesday when days of big rides with swims and runs will start and the simplicity of Epic camp, ie swim, bike, run, eat and sleep, can resume.

BTW – I took photos but don’t have the time to upload so above it the profile for today. This is the first camp with a garmin so I may decide to just post profiles each day.

Now bed…

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Epic France – Prologue

ECFranceIt was a long journey yesterday from Taunton to Lyon. Left home at 10:15am and got to the hotel about midnight. The whole time my hand and arm were swelling more and more. The woman at the checkin desk at Heathrow was a little concerned. Got a load of Piriton in Boots and it seems under control now.

Good to catch up with Russ on the journey over. He’s looking fit. A lot of the usual downplaying of fitness though Russ was heard to say at dinner he’s fitter than in Lanzarote in May. Reckon he’ll be the man to beat up most hills.

There’s the usual nerves ahead of the start of camp. Points competition rules are reviewed and there’s always slight changes … not intentional I’m sure I just don’t think they’ve ever been written down so it’s done from memory. Swim points could be tricky as pool time will be limited and since we’ll be arriving at unknown times the pools aren’t booked and we’ll swim in public lanes. I was hoping to get away from using public lanes.  Trying to not let this dishearten me but in past camps some of the pools we got to swim in were real highlights. Bike tack on’s are back in but my bike form is a complete mystery so they may not be quite my usual ally. Running may be were it’s at – run minimums at 8k or 50 minutes whichever comes sooner ! Since it’s hilly terrain the 50 minutes may be the key. 2hrs for the bonus.

The first couple of days are slightly different due to racing on Monday. personally I would have preferred not to race with 100s of other people and instead spend more time exploring the alps with those on Epic Camp. As it is we have an early start to get to Embrum to register at lunchtime, then swim and run. I can imagine there’ll be a lot of faff getting all registered but am already thinking points and wondering about a 2hr run. Similarly racing a Oly Monday morning at 8am will mean we’re all done by lunch time. No idea what the faff will be but that should be another chance to do a 2hr run.

As you can see I’m completely motivated to fight for yellow. I just can’t help myself. I’m also being open here about my plans … a nice clean, open, fair fight is was I want.

It’s very strange being here without Jo. It just doesn’t feel the same because it isn’t. The camp hasn’t even started and I already miss her ;o(

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Going Stag On Epic Camp

EpicFranceStag.jpgEpic France starts this coming weekend and for the first time I’m heading there without Jo. Till now I’ve had it easy – I’ve always known my room mate and in many cases being the only couple we’ve got the best accommodation. This time I may have to put up with snorers and whatever other foibles.

I’ve not made it easy for myself either as I’m entering this camp the least prepared I’ve ever been. I’m not going in fit at all and am relying on the camp to get me fit enough to avoid embarrassment at Ironman Wales. I know I won’t be able to resist trying to win the yellow jersey but I’ll be very surprised if I’ll have what it takes this time.

To give you an idea, in the last 6 weeks I’ve managed the following

  • 44 hours training (just over 7 a week average)
  • 14k swimming (just over 2k a week average)
  • 808 miles bike (just over 134m a week average)
  • 93 miles run (just over 15m a week average)

There’s no escaping it. That is very little indeed in my books.

There’s been a variety of reasons for it.

Firstly I had recovery from Ironman Austria during which I got ill. I then started getting back in to training before heading on my Level 2 Swim Coaching Course – this was 9 long days. Great fun but tiring.

As I touched on in my previous post I’ve spent much of this year thinking, reading and researching various topics around growth (population, economies etc..) which lead to Peak Oil, other fossil fuels and global warming. I don’t think it would be overstating it to say that it’s completely changed my world view. I can tell you it’s knocked me for six and I’ve been feeling quite depressed. I’ve found my motivation for training has evaporated. This is double whammy as I get unfit which always worsens my mood. I’ve been marking “2”’s in my diary for motivation which I don’t think I’ve ever done before. I’ve feel like just calling my season a day right now. Today I forced myself out on the bike and in the first hour I’d had two stops. Only by taking a different route back and intentionally getting slightly off track did I extend it to 3 hours. Never before have I continued feeling completely demotivated once out on the bike.

Sorry this has been a bit of a therapy. My hope is that Epic Camp will bring back my motivation and get me fit again. It will be interesting to see how my fitness comes back. After that it’s all about enjoying my remaining two races and trying to get my motivation back.

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Triathlon Changed My Life

TriathlonChangedMyLife3Source theclimatehub.com

Do those pictures scare anyone else ? Do they look sustainable to anyone ? I’ll come back to this.

TriathlonChangedMyLife2Source: wikipedia

Back before Triathlon I would have classed myself as a capitalist, career minded individual pursuing personal wealth. I believed the profit motive would give better products and more efficiency. Someone that didn’t really question what I was told by the ‘experts’. I’m certainly not that now and find it interesting the flow of these changes and what may have allowed them to happen. I’ve always had a questioning mind and remember wondering from an early age what would happen after oil, what did economic growth mean … I accepted the answers I was fed but had a niggle that they didn’t quite make sense.

Triathlon gave me something that provided fulfilment outside of the typical thinking that you have to have a career to me fulfilled. I feel lucky it made me realise that pursuing a career was making me feel empty. Changing to part time was the beginning of having time to think.

I believe that a lot of people don’t have a chance to question whats happening in our world because they don’t have time to think. By the time they’ve done everything they need to do just to live there is no time or energy left for free thinking.

This free thinking for me first lead to a complete change in my view on nutrition. This has been documented here. I was shocked by how bad the advice is we are given through official channels. This lead to a huge skepticism in what we are lead to believe as health by the health industry and a firm belief that profit is a bad motivation for healthcare. Following this was a realisation of how bad the advice we’re given is about running footwear – again documented in this blog.

None of the above really needs much other than free logical thought to start having doubts about about what we’re given as advice.

Ultimately it has changed my political views on how our society should operate. I now don’t feel any political party offers anything like what I would like to see. I don’t really see there is a choice to chose what I would like, in fact I’m still trying to work it out. Profit motive is bad though in general. Profit above a level to maintain necessities is effectively greed. This greed promotes innovation and ‘progress’ that aren’t really making life better but are creating profit and waste and leading to an unsustainable future. It leads to building in obsoleteness. For sustainability surely we need to aim for products to last fore-ever, if not they must be FULLY recycled just like in nature. If this isn’t the case in a finite world it is not sustainable.

This leads me to the final and most profound change which has happened over this last nine months. It makes all the above seem irrelevant. I may blog further on this change at a later date but for now some comments to hopefully make you think.

-is population sustainable ? Go beyond the typical answer of we (ie the west) are not growing. In the west is our population sustainable ?

-how do we get our food? What is the impact on the land ? Many a vegetarian has suggested we stop feeding cattle so we can feed the world population – which do you think is causative – the world population creating the need for intensive farming or intensive farming allowing the population to grow ?

-It’s estimated that 10 cals of energy are required for every 1 cal or food we eat. Is that sustainable ? Think of it simply … if you were doing all the work yourself and spending 10 cals of your energy for 1 cal of food how long would you survive ? This is net energy

-Heard of Peak Oil ? Think about what happens not just when oil runs out (it probably never will as loads will be left in the ground) but when we start producing less each year. Some indications are the peak happened in 2005 (we’ve not produced as much as that since). Think about what’s happened since then.

-How do we do intensive farming without man made fertilisers ?

-What does sustainable really mean ?

-Does it make sense to have economic growth ? 2% a year (which is approximately the target in the UK) requires the economy to double every 35 years. Is that realistic ? So in 2046 it has to be twice what it is now, 2081 four times, 2116 8 times, 2151 16 times, 2186 32 times … get the picture ? What does growth actually mean ? Are we wealthier ? What creates wealth ? Are there limits on a finite planet ?

-ever wondered about the recent final shuttle mission. What does that mean about the USA now. Beyond the hype and spin what do really think it demonstrates

-Ever thought about the solutions offered up for oil running out ? How much oil is used in making your car? let alone fuelling it. Gallons of oil per tyre anyone ? Examples of alternative energies offered up:

*solar – whats it’s net energy ? Is it portable ? (ie can it be used to move stuff around)

*biofuel – what is it’s net energy ? What impact on food ? More intensive farming good ? How much land needed ? would the whole of the US corn crop fuel the US car fleet?

*Hydrogen – again what is it’s net energy ? What raw material do we use to get it (if you think all you need is water do some research). Even if it’s just fresh water do you think we have enough ? How would we build the infrastructure to distribute it ? Just think of the infrastructure around cars purely to get petrol to you. Can we rebuild all that for hydrogen ? If everyone from this point forward only bought electric, biofuel or hydrogen cars how long would it take for there to be no petrol cars on the road? If you get an indication of this you’ll see how the current alternatives are really just a bit of water vapour over the ocean

*Nuclear – can we sort out the waste ? Is it really sustainable ? How much uranium is there in the world ? Do we have enough resources / economic strength now to build the power stations even if we wanted them ?

*What about the other uses of oil and natural gas – plastics, fertiliser etc… what will replace them ?

There are many true believers in this world. When discussing nutrition you regularly get caught out by trying to debate with them. I’m aiming to learn that debating with a true believer is pointless they have no freedom in their minds to change… their belief is faith based, like a religion. Western society has a similar true belief which most people aren’t even aware of. I know I used to be a true believer in this but no longer. This utter faith is the faith of progress. We always believe that things will “improve” (whatever that means), technology will prevail. This is particularly true of the energy crisis and finding a solution. most people I speak to reel this out without a second thought without a hint of doubt that it will work. So…

-can you think of technology that has been developed to sort out an impending need?

-can u think of a technology that has solved an energy problem ? No solar has not solved our need for electricity it’s no where near providing what we currently use let alone the growth. There we go that damn thing called growth

Thinking is free. You don’t even need to change your world view or tell anyone. You can merely do a thought experiment. What if technology doesn’t provide a solution ? What will happen to our world ? Does endless growth make sense ? What has powered this unbeleivable growth ? What is truly sustainable ? In a finite space any waste ultimately means unsustainable ? Does nature create waste ? One creatures waste is another’s food ?

This true faith also limits our approach to solutions. We immediately look to technology. Look at carbon capture. So what we plan to do is use fossil fuels to pump carbon dioxide back in to the ground when nature has already provided us with awesomely good carbon capture tools. Anyone heard of trees? I also love (hate) the idea of someone mowing his lawn with one of those petrol powered lawn mowers (technology + fossil fuels) who then gets in his 4 wheel drive to drive to the gym (tech + fossil fuels again) where is hits a running machine (tech + fossil fuels) to get fit. Verses pushing a manual lawn mower (or not mowing at all) and running to and from the gym (not going in) which provides exercise and uses zero tech or fossil fuels and saves a gym membership. Erm… is it just me or is what that guy doing a little insane ? How many people in the west do you think more or less do the above on a weekly basis?

The scariest of all are the tech solutions being used to get oil and gas. Rather than work on (massively) reducing our reliance on fossil fuels we are doing some seriously scary things. If you’ve never heard of “fracking” or The Alberta Tar Sands do some research or watch “Gasland” and “H2Oil” – prepare to be horrified.

I’ve spent an awful lot of time thinking and reading about this since before the earthquake in Christchurch. Seeing the immediate impact of that really hit home a lot of my ponderings. I’ve thought lots about blogging on it. This has touched on it and at some point I may have the guts to really start articulating my conclusions. I have more reading and investigation to do but here are some of what I’ve done so far.

I fully recommend watching the Albert Bartlett lecture on uTube (the first of eight is here ) he clearly explains the arithmetic of growth and it’s implications. It will make you think.

I’ve read the following books in the past two weeks alone.

Confronting Collapse by Michael C. Ruppert. There is also a movie thats worth watching. This is very thought provoking and doesn’t pull any punches. Difficult to flaw his logic and his conclusions. Predicting the future is always a bit of a thought experiment and this certainly describes one of the more scary predictions

Reinventing Collapse by Dmitry Orlov. Americans take a deep breath before reading. The author lived through the Russian collapse and he draws comparisons with America now and does a great thought experiment of what could happen.

Beyond Oil by Kenneth S. Deffeyes. A great alternative perspective. This is written by a geologist who’s worked in the oil industry. It is quite technical about whats involved in extracting fossil fuels. Again he gives his views on where things are going. Gives the more optimistic end of the spectrum of views.

The Long Descent by John Michael Greer. Nice balanced booked. Looks at Peak Oil, the implications and ideas for how things will change and ideas on getting ready for it.

The past 9 months have had a profound impact on my life. It has completely changed my world view. My image of the future (in my lifetime) and beyond has completely changed. It has not fully formed yet and I will be reading, thinking and exploring more over the coming weeks months and years. Part of this is I am systematically making a point of talking this through with my friends and family. I feel it’s my duty. I am however being pragmatic in that after a certain period if people are still true believers there is little point in continuing the debate.

For me the changes are already happening. Like most people with my sort of background I went through education and a career with the standard outlook – work hard, good career, earn money, own your home and save for a comfortably retirement. I was lucky to follow that route and conclude it a few years ago getting myself in that financial security I’d had as my unspoken goal more or less all my life. Then in the last few months I have started giving up most of things I’d worked so hard for.

Suddenly to me Triathlon seems less important. It was the catalyst that has lead to an almost total change in my world view. I a thankful I found it as this change I am convinced is making my future brighter and me happier Triathlon is changing to something to keep some balance in my life but I’ve found something more important. Over the past five weeks it’s taken the backseat more than it has in over 6 years. This means my preps for Epic Camp are pretty poor (more on this in my next post) and currently I would rate my chances of a Kona slot at IM Wales as slim though I’m hoping to do something about that over the next three weeks. I see over the coming years that my focus becoming less so as I make further changes to my life.

I will leave a parting thought. The graph below is something I put together to try and help put The Oil Age in historic perspective and perhaps make us wonder whether we should have used this gift to establish sustainable comfortable life rather than sacrifice that future for our descendents by driving our kids to school in a SUV and the like.

TriathlonChangedMyLife1

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Undercover Referees

I’ve raced fast courses before. I’ve been in races with a reputation for drafting. Being a strong swimmer I’ve found myself near the front and all I’ve seen has been pace lines of riders trying to ride within the spirit of the rules. By this I mean riders often sit up to drop out of the draft zone rather than riding by the whole line. I see this as a practical application of the laws with no one trying to cheat.

This was my experience until Ironman Austria a few weekends a go. There I had a great swim and was riding strong but was swept up by some rather close riding packs of riders. Few appeared to be trying to sort themselves out leaving me fuming when I saw officials in tow with nothing being done.

You may think it’s the flat courses that create the packs but Austria is far from flat, which is the problem. When a pace line forms it works well on a flat course but on an undulating course that nice 10m gap on the flat instantly becomes far less on a hill. The letter of the law would often require the last rider in line to get to the front in 15s. This is impractical and the pack bunches up.

I believe riders fall in to one of three categories. The outright cheats who are looking to sit as close to a wheel as possible, keep an eye out for refs and aim to draft the whole race. These I believe are the minority. The majority wants a fair race but don’t want to unduly drop back to fit the rules. The second minority are those that will do everything to abide by the rules and will ease up to let groups pass. I generally fall in to this latter category. As a fast swimmer it doesn’t unduly affect my race but for those hour swimmers out there dropping through one group would just mean another group grabs you minutes later. A recipe for a poor ride.

What can be done to address this?

Firstly field sizes need to be addressed. Austria had 2,800 athletes. 1,000 of them exited the water between about 58 minutes and 1:13 which equates to ~11km on the road requiring the first swimmer to cover 11km @ 44km/h to leave enough room on the road for everyone else. Pretty impractical.  A whole post could be done on how better to race large fields but that’s not for now.

Currently the feeling is the chances of getting caught for drafting are slim. The current process means it’s impractical for a motorbike ref to card more than a couple in each group. Also, since you are told at the time of your penalty you can take the attitude of pushing the boundaries till the first penalty then ride ultra safe.

This whole thought process could be stopped by not issuing penalties on the road but by serving them in T2. No cards shown on the course, you only find out you’ve been penalized in T2. Now when a ref rides by a pack he could note all numbers and riders will not know if they have been carded, or how many times. This change alone, I believe, would help break up packs.

Together with this I would propose ‘Undercover Refs”. These would be referees riding in the race as athletes, setting off and riding just off the pace, joining any pack that passes observing the pack and deciding on anyone drafting (or littering for that matter). Again penalties served in transition.

A race, I believe, would just have to make a stand one year (i.e. loads of penalties if needed) and then in future races the fear of an undercover ref should help the majority of riders self police.

Whilst I’m on a roll lets look at my other pet hate within Triathlon – pacing on the run. At Lanzarote I saw blatant pacing for extended periods by people in full running kit who looked like athletes that had lost their numbers. This is cheating. At Austria I had to dodge slower runners with a friend keeping them company. These people I’m sure don’t see it as cheating but they should remember they are not special and if everyone on the course did the same it would be mayhem.

It should be easy to stamp out with a warning of enforcement at the briefing and then handing out cards during the race. It won’t require undercover refs but if they wanted a nice big brick session there’d be no harm in heading out on the running and carding a few with pacers.

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Predicting Performance

No matter your sport, goals, starting level of fitness, tolerance for training or training approach, as an athlete or a coach when creating a training plan the aim is to try and improve performance through a process of applying and adapting to work load, as a series of discrete and usually progressive sessions. Inherent in this process is a prediction of performance – ie we are predicting that this series of sessions will improve / produce a desired performance.

So far this all sounds straight-forward; but how do we know what effects each session has on the progression and contribution to the ultimate performance? How frequently should the session be repeated or the load increased for maximum fitness benefits? This is where the skill and experience of a coach together with the coaching relationship comes in. When working closely with an athlete a good coach can fine tune a schedule to maximise the athletes improvements whilst avoiding overtraining. With remote coaching this relies on honest feedback on levels or fatigue and performance. Where the coaching relationship is largely face to face the coach can also observe the athlete and assess how the current approach is working. There is a more scientific approach which is used by many. It is an approach I use and have started to trial with some of my athletes.

What can we do to try and model the effects of our training on performance?

When we do a session the immediate effect is a drop in performance. Just think about it. Having just run a fast 10k you are unlikely to be able to immediately run as fast a 10k. This isn’t because you’ve suddenly got worse at running  or less fit as a result of that training session! It’s because you’re fatigued. Give it a few days recovery and perhaps you will run faster.

What is happening ? So we see that for a given training session the immediate effect is to increase your fatigue but also to increase your fitness by exposing your body to certain physiological demands during the training, it will adapt to those new demands placed on it. Initially the increase in fatigue far outweighs the increase in fitness but, since the fatigue effect decays quicker than the fitness effect, after a certain amount of time you will see performance improvements. The key to a training plan is to manage the training load so that your fitness improves over time whilst not letting fatigue increase so much that you are over trained.

rdaThe graph shows the effect of a single training session over time. Fatigue starts much higher than fitness but after about 15 time periods the residual fitness is higher than the fatigue.  The graph uses the typical factors for increase in fitness / fatigue and speed of decay but every athlete is different and though this generalised approach deciding these factors for a specific athlete can optimise the increase in training loads and help develop the ideal taper.

How is this modelled ?

There are four parameters we are interested in:

The fitness impact for a given training load

The fatigue impact for a given training load

The rate of decay of fitness

The rate of decay of fatigue

The key is to establish what your parameters are. ie how much fatigue and fitness does a session create together with how quickly you lose this fatigue and fitness. I am using a tool called Raceday Apollo and testing it out with some athletes which helped model this whole process. The use of Power Meters, Heart Rate Monitors and recording swim sessions together with calculating critical speeds and powers for the individual allow a precise measurement of the stress of any given session. Regular testing allows the calibration of the model to define the above four parameters. From this it becomes easy to monitor fitness and fatigue gains together with planning towards a target performance.

I will continue this series of articles to go in to the details of assessing training stress, calculating critical speeds and ongoing testing of performance.

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Bike Ranks

BikeRanks11I must admit that my Austria bike split has been playing on my mind. Someone contacting me expressing similar concern and noting the amazing increase in sub 9 hours times over the past few years in M40-44 got me thinking a little more. Then the results came out in excel and the mathematician in me came out for a little analysis. It is very very unfortunate that my power meter dumped all the data as the key question in my mind is was that just a duff bike split from me. Was I just not fit enough to compete on the bike. My feeling coming in to the race and during the race is no. I had some best every power numbers in the previous months, I  felt I rode solid for most of the ride and I know my average power for ride was 244 watts. For comparison Busso last year was an average of 239 watts and Wanaka 236 watts. Remember these are averages exclusing zeros so direct comparison may not be appropriate. However, on the face of it my Austria ride looks pretty darn good by my standards.

So what happened ? Well, the pelotons which I saw and have talked about in my previous blog were the worst I’ve seen and really need sorting out before I come back to that race. I think fundamentally that race has way too many people in the race. 2,800 is going to cause problems.

bikeranks11-1

Thats a distribution of the swim exit times. The final column is all those over 1:40. It shows numbers coming out of the swim every minute.  Between 0:58 and 1:13 over 1,000 athletes finished the swim. With a 10m draft zone plus bike length thats 11km on the rode if they were all legally and evenly paced. That first rider needs to do 44km/h for the first 15 minutes to be that far ahead of the last. Thats just for illustration as I know that with people making legal pass moves then the distance on the road isn’t that bad. However, there’s little hope of those thousand being legal for a good long while. That also requires a willingness to bust a gut to be legal and why should any of them sacrifice their race to be the one to do the right thing. It’s just not possible.

So what happened coming off the bike.

bikeranks11-2

This graph shows time at bike exit in 2 minute buckets. You can see not long after me 45 people finished in 2 minutes of each other and after that for over an hour there were more than 30 people every two minutes. I think the graph above shows that with the best will in the world it would be very difficult for most people to ride this legally.

Looking more closely around where I finished here’s them in 30 second buckets

bikeranks11-3

I’ve labelled where I finished. I also looked at a couple of brits I knew that had  great races. I spoke to Matt and he seemed to pretty much ride on his own and you can see he finished on his own. Nick flew by me towards the end of the bike and that group of 8 he was at the front off and most definitely picked them up in the last 20km as he had no one with him as he went by me. I point this out because it’s clear that amongst all this are guys that can genuinely ride these sort of bike splits.

Look behind me though … a pack of 29 coming in in 30s ? This equates to 43.2km/h with each 10m gaps. Actually this is feasible over the last 20km of that course.

I decided to look at the finish times and arbitrarily say that if the gap between two riders was 5s or more then it would constitute a separate group. On that criteria a total of 347 people (out of ~2,800) came in on their own.

bikeranks11-4

This shows the number of people that finished in a group of a particular size. It means each number should be a multiple of the group size. So for instance there were 12 groups of 10, 2 of 15 and one of 37. It’s nice to note that over a third of the field finished in groups of 4 or less. Remember since I used 5s to split groups this doesn’t mean that any of these groups were illegal as 4s between bikes represents 10.8 km/h.

bikeranks11-5

The single group of 32 interested me because it finished mere minutes after me (god knows what I would have said if it had swept by in the final few KMs). The average bike split was 4:51:47 and the 32 finished in a 36 second period. The scatter graph shows the distribution of their swim splits. All but about 5 of them finished the swim within 6 minutes of each other. I’ll be honest this doesn’t look too bad. Feasible this group could have slowly formed over the whole course of the ride and just come down the final fast 20 km section as a legal group.

Ultimately I think this has demonstrated to me that there are just too many athletes in this race. I think if the referees were told to enforce the rules then there would have to penalise a tonne of athletes who may well have been trying to ride legally. If they did start doing this it would be interesting to see how competitors would try and sort themselves out. People assume it’s the flat courses that cause the groups but I don’t now think that. Flat courses allow pace lines to work. A course like Austria causes a paceline to group up on climbs. Take a  legal pace line doing 43 km/h on the flat (for ease of the maths) – a 10m gap represents about a second. Hit a hill and drop to 20 km/h and suddenly all those 1 second gaps represent 5.5m and thus everyone would have to pass. It just doesn’t work.

Given this and assuming they won’t cut the size of the field I feel they should concentrate there forces on monitoring the front end of the field where something is at stake. I understand that no matter where you are in the field you may be concerned about your rank but I’m talking about where there is something tangible at stake – a podium or a Kona slot. Here I feel it is critical that they enforce the rules and at the front end of the field there is enough space for everyone to ride legally. I think this is what gets me – I see these pelotons come by and then will ride solo for 10-20 KMs. There is clearly room on the course at this point in the field but just not a willingness to ride legal. They should clamp down on the front end of the field. Once the pointy end is in they could go back and look at the rest of the field.

Another idea I think may work is to have all penalties served in T2. This means on the course you would not know if you’d been given the penalty. The reason this would work is that you would also not know if you’d had two drafting penalties and thus be disqualified.

It would work how it worked at my first UK Ironman or Half Ironman (I can’t remember which). They said if you got a drafting penalty on the bike you would find a load of tape wrapped around your T2 bag indicating you’d have to go to the penalty tent. If you’d had two drafting penalties you would get to T2 and find your T2 bag not there.

I wonder whether there are people out there who believe drafting is worth the risk and are safe in the knowledge that they’ll get one chance before disqualification and thus after the first penalty (if they’re unlucky enough to get one) they’d ride legally.

The great thing about this is that a referee would merely have to ride by groups to get them all worried. At the moment everyone knows if they got a penalty and they know it’s impractical for a ref to give a card to more than a couple in each group. With how I describe the ref could easily penalise the whole group and they just wouldn’t know till they got to T2.

Now … what about my bike split ? Looking at the image at the top of this post you can see all my Ironman bike split ranks. I’ve highlighted Kona. If you exclude these you see I’ve only been outside the top 80 bike splits on two occassions. These two occassions were my last two races. Of course this could indicate a drop in form but I don’t believe so. Ironman New Zealand was poor because not only my heart wasn’t in it (after the earthquake) but I also am convinced I got overly cold on the first lap (read my analysis of it here). It felt like a very very poor ride and I was 199. Here at Austria my split was even worse than that … I was 293rd.

I know how I rode that bike. I know how strong I was going in to that ride and I know I rode well. I’ve made my conclusions. I’m just pleased I wasn’t in need of a Kona slot.

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Ironman Austria Race Review

Austria11ReviewRace Report here

I had a good day and am very pleased with my 9:19 still a ways off sub 9 and during the day I had doubts about whether sub 9 is every achievable but now I feel it is. Unfortunately my Garmin bike computer decided it would lose my bike data so my analysis will be more on how it felt than actual data. This is a real shame as I have a strong suspicion I went out way to hard on the bike.

In my previous post I posted up predictions of my splits. Here’s it updated with my actual splits. Overall you can see my actual was damn close to my betting man prediction. My T2 was slow because I had to stop to pee … reckon if I hadn’t would defo be under 3 minutes (it was a long pee).

Before I analyse my race I just like to touch on length of course as I’ve seen a lot of speculation about it being short. The slowtwitch thread was interesting as it seems a lot of people on there (americans I guess) seem to immediately assume it was short saying if Marino Vanhoenacker came over to a US race he’d be 20-30 minutes slower. Heads in the sand I think – haven’t they noticed how it’s none americans that are kicking ass at Kona ? I would say the swim was bang on, the bike per my Garmin was ~3km short (!) … that said I heard people say it was bang on per their computer (shame my blasted Garmin decided to ditch my data – AGAIN). The run per my Garmin was 300m long ! I use a footpod so in theory not as accurate but at New Zealand is was only a matter of a couple of hundred metres off. Comparing to last time though the one thing that is certain is the transitions were longer. People that have done the old and new T1 were saying they were best part of 2 minutes slower. How Marino got through T1 in 2:19 I do not know. He must have been sprinting. It was a truly impressive performance and the reception he got at the awards last night was brilliant.

Here’s how each bit of the race went.

SWIM

My swimming was super strong. Most controlled I’ve swum. The start method was excellent – letting people get water about 30s from the start to move forward then the gun going lead to a very smooth start. The inaccurate course map and poor course marking were a surprise and certainly cost myself and a few other good swimmers I know probably up to a minute. Given how much people big up this race I was surprised at the number of errors in the information / organisation there was. I now wonder whether the people recommending this race haven’t don many others. (I may review the whole race set up in another blog).

T1

Strangely dis-organised for me. I was in early so got a (un)helper to myself. He managed to hang on to my helmet whilst I tried to take it and I then tried to put it on whilst I still had my hat and goggles on. Not sure what I was thinking which is probably it – I wasn’t thinking. Then I ran out with my bike to the bike exit to find you had to zig zag through transition. Ultimately this was my fault for not walking the full length of transition – instead I just looked and assumed it was as it appeared. Race morning – walk from your bike to the bike exit.

BIKE

I need to write this to allow myself to vent so I can stop thinking about it.

<vent>

My blasted Garmin ditched all my ride data. Why oh why does it not just save the data to memory as you go and only delete it if you tell it to. I made a point of stopping the garmin was I came in to transition at the end of the bike. I reset it … the proper procedure. VERY annoying indeed since I really don’t know what happened on the bike and now I don’t have the data to really analyse it. I emailed Garmin to complain race evening it so annoyed me. Given the numerous times this has happened and the regular freezing of the display I wonder whether I have a dodgy unit.

</vent>

This analysis is really based on feel and what I observed of power / HR throughout. This bike split is perplexing me. It’s outside my expectations but that said they were based on my experience at Busselton and how my bike split generally stacks up against other athletes. Based on that it is off but perhaps it was an appropriate split for me. I know my average power (which would exclude zeros) was 244 watts. Given that and my run split it would be easy to argue I biked an appropriate level and that I wasn’t faster because I just wasn’t that fast (if you see what I mean).  My bike split ranking is definitely partly due to the quality of the field – I think European races have a disproportionate number of good riders and this year in particular the field in my age group was strong. I also think that the formation of pelotons means age group bike splits are a little enhanced.

[ASIDE – this race needs to have pros go off 15 minutes early. I saw several female pros sitting in large packs of age groupers. I don’t think they were drafting, in fact, often I saw them leading the packs but even a legal pace provides real advantage especially on some of the long fast gentle descents here]

All this aside I feel I did not execute my bike particularly well although I managed to pull it around enough to get a good run split.

I’m pretty sure I headed off too fast. I was very up for this race and didn’t use my head. I’d ridden the course so knew what was in store but despite this I belted off along the lake side regularly seeing my power over 260 watts and heart rates of 154. The latter should have been enough to steady me.

When the first peloton came by I think I had a moment of giving up on the race. It really hacked me off that much. Ultimately I don’t think I deal with this sort of packing of cyclists in a race like this very well. I have pretty set views on what riders should do and I feel that I should do the right thing even if no one else is. The problem with a course like this is it’s not flat – this means that bunches that are riding legal on the flat bunch up on the ascents. I know it can be impractical for them to apply the letter of the draft law in this case … in fact unless riders slam on the brakes I think it would be impossible. I however do drop back through them which then means I miss them on the descent which is when the benefit really comes on this course. Coming down the final 20km of the lap on the first lap with 2 others in a pace line was noticeably quicker for less watts than on my second lap when I could quite bridge to two people ahead of me. Being in  a group of 20+ on these parts would have been super quick (even if legally spaced) but to do this more or less requires you to ignore the draft rules on the steady ascents.

All in all this meant every time a group caught me I dropped back through it and lost time. On top of this a lot of guys don’t understand the drafting rules. As you know you have 15s to pass a rider and once in front they have to drop out in 15s. Now… this does not always mean you can just pull in front of them. For instance, if I’m riding the correct distance behind another rider (10m at this race) and you pass me then the moment you get ahead of me you have now entered the person in fronts draft zone. So, even though I have to drop back out of your draft zone in 15s in this case I do not have to worry since you have to pass the person in front in 15s so I can just stick to my pace. I had innumerable guys do this to me. I’d shout they weren’t allowed to do it either they understood and continued through (GOOD), misunderstood and dropped back (BAD – I may get wrongly done for blocking)  or just pulled in in front of me (BAD – as I now have to brake / sit up or risk a ref that didn’t see the whole thing do me for drafting). This can really impact a Pro’s race especially when the draft zones are different for pros’ / age groupers.

The first peloton going by at 50-60km probably helped my run though as my effort dropped back a little. On the second lap I had about 20km in a nice evenly paced pace line with two others. It was fun and kept my efforts appropriate. I still think my focus was lacking and I wonder if anything I was going too easy. Then we got mopped up by another peloton. I’d managed to pull back my efforts and was stronger on the hills. With 40km to go I was able to push. This brought me in in 4:59 (first lap 2:27, second 2:32). Disappointing.

I wonder in future if I would just go with that first peloton and see how it panned out. I have no doubts I could have and am pretty sure i’d have come in sub 4:50. Who knows what it would have done to my run! If I’d stayed with it I would have a more thorough few of whether they were riding in the spirit of the rules. I didn’t because as they went by and pulled away I just couldn’t see anyone trying to ride legally – they were 2 or 3 abreast 1 or 2m metres between wheels. I guess I was just didn’t want to risk a penalty.

Nutrition was my usual – 15 x powerbar gel in a bottle with a little water and 3 salt tablets emptied. I got through the lot. I had a speedfill with 750ml water in it with 1000mg vit C (for the orange taste!). I didn’t top that up at all. Intead I drank water at most aid stations and chucked the bottle and sipped through the speedfill between aid stations. If I ever do this race again I think i would not bother with the speedfill. I’d just start with a 500ml bottle and then just drink at aid stations and carry minimal water between them.

T2

Overall my usual reasonably quick transition. Unfortunately I need a (fairly long) pee. Couldn’t do it on the bike and decide I’d prefer a long T2 rather than stopping on the run.

RUN

I’m very pleased with my run. As planned I set off running comfortably and was very pleased to see splits in the 4:30s. My garmin footpod was beeping my KM splits within 100m of every KM marker so I was confident the pace it was telling me accurate enough. Through the first lap I felt completely in control and was really enjoying it. My Bikila LS shoes are really wonderful to run in.

I find it interesting that the halfway point seems to trigger something. Perhaps it’s the fact it still seems such a long way to go and till then I’ve focussed on halfway. I don’t know but I had to concentrate more to keep on pace. I had this caffein energy booster I’d got in Lanzarote which had worked well on a long run there which I was holding in reserve. I promised myself I’d hold out till 30km. I’d been taking a gel at virtually every aid station ( ~ every 2.5km) so was happy it wasn’t fueling At 27km I decided to take the shot and see if it boosted me.

Not sure it did. The next 8km were the only ones with my HR below 140, my pace drops as does my cadence. No surprise there – lower HR, lower pace. Interesting the cadence drops as well. I remember at the time feeling my cadence had dropped but it felt more comfortable (probably due to lower HR). The question is what is the driver. My feeling is it wasn’t my inability to raise my HR was keeping my pace down but rather my muscular endurance wasn’t sufficient to demand more of my heart.

I was encourage by feeling I was about to fall apart but my KM splits never went slower than 5:03. I kept thinking how cool this was and how another couple of months like the last couple should mean I fall apart later and my falling apart pace if faster.

Most pleasing is I was able to push the final 5km to get under 9:20. This makes me wonder whether the drop in pace prior was down to me not being willing to push.

I feel this run has demonstrated I’m not bonkers persisting with vibrams. Not once was there even an inkling of cramp coming on. My form felt good and I felt relaxed. After crossing the line my legs felt utterly trashed and I was hobbling round like the rest of them. By the time I came to leave the athletes area (about 3 hours later) I was walking close to normally and the next day I was walking absolutely fine. For me this is just more evidence that forefoot running with minimalist footwear is definitely the right way to go.

My performance was pretty in line with my prediction overall but not in the detail. I swam and ran better and biked slower.  Though I didn’t need one, Kona slots rolled to something like 9:12. If I’d needed one the difference was all in the bike. Had I hit a 4:50 I’d have been there. The running is back on track now I need to refind my bike legs. This is the conundrum how to get them both firing at the same time. Lots of people manage to solve this … I just need to now.

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Ironman Austria, Klagenfurt 2011

Austria11

Time: 9:19:17
Swim: 50:42
T1: 4:04
Bike: 4:58:44
T2: 4:01
Run: 3:21:36

Race Analysis here

I’d heard a lot about this race and it was all good. I was looking forward to big crowds and german organisation. The days leading in to the event did not disappoint. Beautiful scenery, great weather and an awesome atmosphere at the race venue. The expo was enormous and they had a cafe come bar area where people hung out.

Bike check in was full sophistication with a chip in you wrist band and bike number. They then scanned them both and took a photo of me with my bike. On check out they all had to match !

Night before I had my usual disturbed nights sleep not getting more than about 30 minutes sleep between waking and checking my watch. I wasn’t as nervous as normal just excited. The hotel here has been superb and they got up to do full breakfast for us. It was nice sitting with about a dozen other athletes. I had – 3 cups coffee, one soft boiled egg, a plate of salami, ham, cheese, a bread roll with lots of butter. Finished with a banana, nutella and yogurt.  The hotel also put a bus on to get us to transition.

The transition here is about 1km from the swim so I quickly checked in my bike and headed over to the swim to relax. At the briefing they’d made a point of showing where the street wear bags had to go .., the map wasn’t very clear but I felt sure it would be near the swim. Luckily I asked as it was back outside where the briefing had taken place. Why didn’t they just say you drop them off at the same place as the briefing ?

I got in to my wetsuit early to ensure I could have a warm up and make sure I was front line for the start. As I walked back to the lake I had quite severe stomach cramps … no idea why and just chose to ignore them putting them down to nerves.

The course map showed that starting to the left gave the most direct line. So thats where I went and ended up next to Matt Molloy. We looked out trying to work out the swim buoys. Now … Triangle events put on this race and Ironman France. Jo said that at France the swim course was confusing and no buoys were put out before race morning.  Perhaps this is a feature of their races. At the briefing they showed the same map which indicated a dead straight course parallel to the piers and they said it would be obvious. Race morning we could see a BIG orange buoy bang in line with the map but also there small yellow buoys off to our right. We debated whether we had to go round them but they just looked like the many permanent buoys out there.  We decided straight for the orange one is what everyone would do. We doubted this when we noted no pros in front of us … they must be between the right two piers not the left ones. Nothing we could do now.

2,800 athletes are held on the beach and then with a minute to go we are let in the water supposedly, per the briefing, to amass at the line with the threat of disqualification if we pass it. Luckily I’d been warned and I got in and swam keeping up with the fastest swimmers. A guy to my left stopped at the line but I could see no-one to the right was stopping so I kept going.

Soon I had clear water and could see I was in line with the leaders from the other start section. Then the kayaker kept whistling, I looked up but no indication. He edged me over. Bugger have to go round those damn yellow buoys. So … the race maps were completely misleading.

It was made even worse by so many boats being out and not being kept out of line with the buoys so half the time you couldn’t see the buoy for boats. At that buoy we merged with the other pack a fair way back and spent the next 1.5km to the final turn buoy working through theses swimmers to get towards the front. A real pain. Turning the Orange first buoy we’re looking for the orange second buoy … no nothing as sensible as that, this ones nice and blue. Then turn and head for the canal, straight in to the sun. I just had to trust the guys ahead were going the right way as I couldn’t distinguish anything. The canal section was a lovely section of swimming. Given all the faff I was chuffed to bits with 50 minutes and a very comfortable swim. Reckon if I started in the optimum place would have been close to sub 50.

The transition is now quite long. My helper in the tent wasn’t really helping rather getting in the way. Including a bizarre moment where I went to grab my helmet, he did as well and he wouldn’t leave go. WEIRD. I grabbed my bike and zig zagged through the massive car park transition area.

Ran out looking for the mount line which didn’t appear to have been sprayed (other athletes commented they reckoned is was sprayed on whilst we were out on the bike) so I kept running towards this big inflatable arch thinking that must be it. Luckily a spectator screamed “get on your bike” ! Really this was not the germanic organisation I was expecting.

The first section of the bike is rolling along the lake side. I felt full of beans and got in to my groove unconcerned with the 154 HR and 260+ power figures I was seeing. Tom Lowe went by at unbelievable speed at about 15km. The support up the hill to Egg was so good I was beaming and choking up. Similar up to the high point Rupertiberg. Then coming down from there and over the next few undulations I was swept up by a large peleton. 2 or 3 across, a metre or two between bikes… I’ve seen worse organised group rides. It was an utter disgrace and I shouted at them stuff like “this is ridiculous, you’re all drafting” … think I may have used my exotic language though. Then I saw coming along behind a car all branded up with “Karnten Ironman Austria”. I gesticulated to the passenger that this was a peleton and all he did was shrugged. To make matters worse I then saw a marshall come by, ride alongside the peleton and do nothing. He should be ashamed of himself.

I must admit I lost my focus a bit here. I thought to myself how this sort of things spoils the race. I cruised back in to the turn around and saw 2:26 on my clock. Still on for a low 2:50s ride … god knows what time that peleton was on for. Back out around the lake I was in a nicely paced line with two other people. I really enjoyed it. Easy to keep legal, no one around and they were keeping a good easy pace. I certainly rode that bit more appropriately than the first time. I was preparing to have more to give on the hills. Then the second peleton came by – bigger than the previous and again they had a marshall in tow who did absolutely nothing. I couldn’t believe what I was seeing. What goes through these guys minds. They can’t think they’re not cheating surely. Perhaps they just decided may as well join them because if you don’t whats happened to me will happen to them. You let them go, get another 40km riding on your won or in a small pace line before the next peleton rocks up. When I look at the number of guys low 4:50s and below I now just assume they rode in a group based on what I saw. Once this one went by I did the little out and back section and didn’t see anyone coming up behind demonstrating how that peleton had just collected all the riders together.

I started to feel strong again and was able to push hard up the final couple of climbs and break away from the two people I’d been pacing with till then. I got back to transition in just under 5 hours and new with the longer transition that getting my PB would be a big ask. Matters weren’t helped by needing a rather long pee in T2.

Vibrams on and out on to the run. The focus initially was to run comfortably and relaxed. I did this and was seeing 4:30s per KM. I felt good, my heart rate was just below MAF and it felt pretty comfortable. It wasn’t too fast and I thought there was an outside chance I could maintain it and thus get a PB. Each time I crossed a timing mat I was imagining Jo’s reaction back home. I was running well. I was starting to run how I really believed could since I changed my technique back in December. At 25km I was still on 3:15 pace (which would get me home in 9:13) when an aged american dude was heard to say “I wouldn’t run in those shoes if my life depended on it”. Apart from thinking what an arse to say such a thing as a spectator I also thought “I’m running 3:15 pace in these shoes so they can’t be all bad”. At 27km I started to suffer so I took the Lanzarote super caffeine guana mix which Paul T put me on to.  I’d been having a gel at every aid station so didn’t believe it was lack of fuel. Kept at it and was encouraged that despite feeling I was falling apart my splits only dropped to around the 5 min/k mark with the slowest 5:03.  I ran through town and rang the bell (for charity – 1 euro per ring) both ways again. 5k to go and sub 5 min Ks all the way home would get sub 9:20. At Busselton I’d done 9:20 and remember feeling slightly gutted not to go under. This helped me push and it was great to be able to raise my pace in the latter stages and knock out several 4:45ish KMs to get home in 9:19:17.

That run felt like a breakthrough and I was absolutely chuffed to bits.

As for the race – great location, great course, great support but those peletons on the bike mean I’m unlikely to return. Some people may think – come back, risk sitting in a peleton and get a monster PB but for me it just wouldn’t count… and I’d know.

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Ironman Supporting

The night before is fun. Making myself scarce so that Jo can faff without distraction. I chilled by the BBQ with beer and friends not nervous… yet.

Sleep proved difficult. I was nervous like I was racing, the only difference; wanting the alarm rather than dreading it. From my bed I watch Jo’s final preparations; pondering how few nerves she was showing.

Ironman Lanzarote is a great race to support. On the beach you can mingle with the athletes, wish them luck and hug your athlete of choice. I searched, in vain, for Jo stressing that I’d not wished her luck.

The tension was intense. In the water, up to my waist, my stomach was churning worse than if I were racing. I had 20+ people to worry about; when I’m racing I’ve only got one (sometimes two).

The gun goes removing my nerves. The start is terrifying. If you’re planning to race don’t watch it first. It’s worse to watch than race. It took minutes for many to enter the water, I hope none of them miss a cutoff by minutes. 20 minutes later I’m back in the water to cheer the end of the first lap before my first mental calculation of the day: how long spotting slower swimmers before heading to the bike exit.

Bike exit spectating is awesome. The slope of the road means athletes are moving slowly giving time to shout out the perfect support. Also you watch some comedy moments as athletes struggle placing feet in shoes on rapidly decelerating bikes.

Once my last athlete is on the bike I head for breakfast, to wallow in the knowledge that I’m not racing. Some friends head out to offer much appreciated support on the bike but I decided to sacrifice the chance of a speedy glimpse to store up my strength for the run.

Four hours of relaxing, or worrying depending on your mood, before heading out for about eight hours of run support. Initially it’s relaxed with the leaders coming through providing a chance to give Rachel a big cheer, she’s flying. Soon the work starts. Kona slots. Three male and three female age groups to track is hard work. This gives focus and time whizzes by. The occasional athlete hiding their number causes some irritation. Why don’t they give out penalties for this? If they did it would soon stop. It’s just not cricket.

On the run support can really make a difference.  Early it’s those gunning for slots that need the right words. One comes in 25th so I give the time gap to 8th (my guess at the final slot) rather than position. Another is 45 minutes ahead but with a doubt in my mind and those hidden race numbers I choose not to tell but instead encourage her to keep strong.

It’s none stop now. Getting dizzy looking both ways trying to spot everyone, Finding the right words as people fade. Spotting the friends that chose perfectly camouflaged kit. It helps when they spot me first and give a cheer. Timing getting ice cream (I do need to keep cool) is proving ever more difficult but I manage it without missing anyone. Later I discover for one friend I had an ice cream every time he saw me… far from ideal support.

Jo is looking strong as she goes out but after the first lap is not looking so good. I wish I could do something more than offering a can of red bull at the assistance area. I feel helpless watching a loved one suffer followed by the worry when they take longer to reappear.  There are snapshots of the change in emotion from gritty determination at the start of the run, when all goals are still on. Through pain and distress as goals slip away. Ending with humour and enjoying the atmosphere when all goals have been relinquished other than the one of finishing.  I adjust my words to match.

My last guy is out on his final lap on schedule for me to make dinner! Jo is now finished and we’re supporting together. His expected time passes. Ten minutes, then another …where is he? What should I do? Well there’s nothing I can do other than worry. Finally he appears, walking, looking bright and breezy. In to the finish shoot, his first Ironman and he’s done well. I am over the moon.

Time for a quick dinner before returning to support those amazing final finishers.

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