Ironman World Championship 2015 – Supporters Report

KonaSupportingI wanted to experience the tension before the swim start whilst not being in it so at 5:45am we set off down to the pier to experience the swim start. With hindsight I wished I’d volunteered to help out pre race and through the swim, that would have been a great way to really experience it. As it was after wishing Roger, Mel and Neil good luck we stood by the finish line in front of the big screen. There was no way we could get a clear view of the swim start. So many people and great atmosphere. Two helicopters above and three drones.

We saw the male pros hit the turn point in 22:30 – it looked like they would be back before the females age groupers had started as I feared. It turned out in the last minutes before the start they’d got the women to move away from the pier leaving a gap for the leaders.

Once the swims had started we headed up to the Kuakini highway to cheer on the bike. The first person we were looking to vote for (my little nephew kept asking who we’d ‘vote’ for rather than ‘cheer’ and rather than keep correcting him all the adults just started to use the word vote instead of cheer. I’m wondering if it’ll catch on. I rather like the idea of voting for your favourite athletes by how loud you cheer).

It was great to see how fast the pros came through. Also how much of a pack there was. After the first three there was a gap then perhaps 30 guys. We saw Rachel come through and I think in my first cheer I managed to strain my voice ! If I’m ever supporting at Kona again I think I may invest in some voice coaching so I can project my voice without losing it for the following few days. Next up were the age groupers and it was very difficult to spot the athletes we were voting for even though we’d placed ourselves on the slight rise on the road. It was noticeable that the first age groupers through were typically bigger with broader shoulders – they looked like the strong swimmers they were. It was about at this point that my seven year old nephew, Isaiah, first asked “when would the race start”.

We stayed till we saw Neil through then headed to regroup over a leisurely buffet breakfast at Bubba Gump – only place with space for our large party. It turned out a good choice with a superb sea side location and much better than expect food.

I then headed back to the hotel to find the hotel bar was showing the live coverage. Superb! Got my laptop, a cold beer and sat there watching the coverage and using Matt Davy’s tracker. There was quite a buzz in the bar with loads of people there watching.

It was clearly a hot day so I grabbed my arm and shoulder coolers before heading out to support the run. We went to Ali’i drive at the entrance to the hotel. It was great as we (well Rachel) could head back to the hotel to get ice. This helped keep me cool. Isaiah again asked when the race was starting so I explained the race didn’t really start till mile 20 on the run ! Don’t think he fully appreciated it. What he did appreciate was absolutely roaring at the people we knew. He loved it stayed out there with me from 12:30 till gone seven when he was taken home to bed though he wanted to stay right till the end.

We naturally developed a protocol – we tried to cheer on everyone who we could see the name of. As the day progressed with this group we started trying to pick out details to cheer them up – “Isaac” was our favourite name until a little later “Clint” turned up. My sister latched on to this and when she liked a ladies outfit there would be something along the lines of “Go Girl! Love your outfit” or “Go Girl, You look gorgeous”. At the other end of the scale were our close friends out here. These got an all out ballistic as much as we could give cheer. This would include cheering as long as we got a response. My sister’s voice projects way further than mine and she’d learnt from supporting me that I give a wave if I hear her and as long as I wave she keeps shouting. Roger got the record on this as he kept waving so we kept shouting, it got all the way down to Bongo Bens before he stopped.

In between these two categories is a broad spread of people “I know” – this is anything from people I’ve hung out with a bit, only know on social media or even just know they’re friends of people in this group. I think the best for this was Troy from Blackline London – I know who he is, met him at IM South Africa but I’m not sure if I’ve ever exchanged a single word with him. However, their kit is very distinctive and we knew he was running third of the there male Blackliners. So … I spotted him in the aid station before there was any possibility of reading his name. We all started giving it full bore. I’ve no idea whether he had the foggiest who we were but he responded, looked lifted and high fived us. It made our day !

It was so much fun. To have raced here and now feel like in a tiny way I was giving a lift to  those racing. When an athlete showed even a flicker of a reaction we gave more. I was in awe. Like my cramping riding up to Hawi the week before, supporting out there gave me way more respect for what everyone tackling this race was achieving than on any occasion I’ve raced. I resolved that if I ever return I will prepare properly for it. From the sidelines, the error of many of my previous attempts was crystal clear. I need to have this as an a-race, not for a good placing but purely to put me in a position to really enjoy it.

We found ourselves getting recruited by other supporters – asking us to cheer their loved one on. This was fantastic, so pleased to help and seeing the reaction from the athlete was the best. My mum has done this so many times for me when I’m racing. I’ll come by her and find everyone around cheering their hearts out. She’d clearly spoken to everyone and recruited them to the cause.

We moved down to Kuakini to see everyone in. First up was seeing Paul Burton – someone I’ve followed on twitter and met at South Africa. I’d had the impression he’d been trying to qualify for a while and here he was on his debut on a tough day going what looked like low 9:30s – very impressive indeed. I was pleased to see him at the final finishers to tell him so. Next we saw Roger not long after Jurgen Zack and Richard Hobson – so I know he’d had a great run (turned out 2nd fastest in his age group for 7th), it can’t be long before Roger cracks the podium. Then Neil – first time here after so many years chasing a slot. Again did a superb race, placing in at least the top third of his age group and hopefully proving to himself he has every right to be here and should feel confident in his ability to qualify the next time he wants to. Final person we saw was Mel. She’d toughed it out, the previous day she’d clearly not been 100%. The plan was to cheer her and rush down to the finish line but Isaiah hadn’t quite understood so he went belting along chasing her and shouting. eventually he turned round and we got down to see her finish in 8th. I hope as everything gets in perspective she realises that she can definitely podium here and will return again shortly.

Somehow we mustered the energy to hang out and watch the final finishers. I must say that Ironman’s reduction of the cut off to 16:50 was harsh. In the 80-84 age group we say the only finisher cross in 16:50:05 and though the WTC was happy to use this dramatic finish in the video they did not recognise him as the winner. In my mind he is – whatever you do maintain the 17 hours for these older age groups. Their performances are often the most inspirational. We watched him fall over 50m from the line (ultimately costing him the finish and the win) then as he went up the ramp Mike Reilly grabbed him and helped him across. I remember thinking that was odd as it was outside assistance but I think it was in fact very quick thinking by Mike – he’d realised at that point he’d missed the cut off so made sure he stayed upright and helped him to a much more dignified finish. Very classy Mike.

If you’ve raced this race and have the chance to come support I can fully recommend it. If I could afford it I think I’d booked a holiday out here every year and either race or support. As it is, I feel so motivated to qualify again. Just need to get this injury sorted.

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Kona When Not Racing

DogKonaUnderpantsRun

Back out in Kona for the 7th time but the first time not racing. I’d always thought I’d enjoy being here and not racing but perhaps I’d envisaged that as being the support crew for someone in the race. As we approached this evening (the night before the race) I get stronger and stronger feelings of disappointment at not being here. However, today I’ve thoroughly enjoyed, this evening has been a pleasure and I’m sure tomorrow there will be a sweet spot about 10 mins either side of the start when I’ll be over the moon not racing.

It’s proved the most frustrating year since I’ve started Triathlon. I’ve been the most motivated since the last time I tried to qualify but a bad race at South Africa was followed by a mechanical at UK which in turn was followed by putting my back out the week after. This put an end to any hopes of qualifying at Copenhagen (I didn’t race) and qualifying for next year at Wales (I only did the swim). Though not formally diagnosed as a prolapsed disc the help I’ve had from Helen strongly suggests it’s the case and it’s proving very frustrating. In fact, the spell of not running is now closing in on longer than post FHL tendon repair.

This injury has certainly helped deal with being here and not racing as there’s a chance I couldn’t have raced even if I’d qualified. Friends and family have been so kind and thoughtful explaining my not racing, when asked, that I was injured. The implication being I would be racing if I wasn’t which isn’t strictly true. You know who you are and I appreciate the thoughtfulness.

The last time I was here was 2011 and it’s interesting to note some changes.

  1. The coffee boat is now Starbucks. I don’t know it is but it feels like selling out for profit.
  2. Fewer freebies! This may be that I’m not racing so don’t feel like blagging. Most companies seem to be now producing quite stylish Kona gear and selling it.
  3. More companies are starting to “game” the Kona count (where they produce a count of what products athletes use). There’s a clear distinction between products athletes are likely to buy here and use verses those that are not. The latter (e.g. shoes) are not really discounted. The former are massively discounted – classic is Rudy project (who in the past have offered free helmets) – this year were selling helmets for next to nothing, all sunglasses were 50% off and Exterra had their swim skin at $75 rather than $400. I hope that any commentary to the count points out this sort of stuff as it rather makes the count meaningless when it comes to these items. My money is on they won’t
  4. There are so many more athletes. Back in 2005 I remember them saying the pier was full and there was only 1500 athletes, now there are 2500 and they’re still saying it is. I’m guessing it’s like a suitcase – you can always fit a little more in.
  5. The underpants run is completely mainstream. It may even have a bigger participation than the main event. Back in 2005 it felt like it took a little guts, a little being different to compete when there were less than 100 people running around. It’s a spectacle, a great one but it’s quite different from it’s roots.
  6. The opening banquet has got worse. A $Billion company can surely employ someone that knows how to put this together and can keep it on time. They have the raw ingredients of an awesome show. They just need to half the time it takes, have it flow (rather than it being a random collection of stuff) and stop assuming that ex pro athletes are automatically good at presenting a show. Getting laughs at the expense of the oldest ever athlete in the race was embarrassing and close to cruel in my book. Given the recent push for getting equal number of Pro women in the race I do hope that the majority of the audience saw straight through the video on how great women are in Ironman and the two women inducted in to the hall of fame (an americanism whereby people that have already had congratulations for their achievements get a second lot many years later for no apparent reason). WTC – just announce equal numbers going forward and stop assuming we’re all stupid.

Despite all that I want to come back. They can make it as corporate as they like but Kona will still be awesome. I feel awfully torn between not wanting to support this corporate monster and wanting to come back. The latter is winning at the moment but it pains me to imagine how good this could be with motives other than maximising profit for individuals that already have more money than they can realistically spend in a lifetime.

Yes, it’s lit a fire under my belly. I’m looking forward to giving my friends the biggest cheers I can muster.

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Ironman Wales, Tenby 2015

SHORT REPORT:

DNF

Swim: 56:38 2nd AG / 15th Overall

LONG REPORT:

I knew I was in no real shape to race. I’d pretty much missed the whole summers training due to referred pain in my left heel. It made for a very relaxed race week and the night before I had a lovely dinner with mum and Rachel at the Blue Ball. beer and wine was consumed.

I actually slept well ! Woke completely relaxed and came to my senses. I could probably get round but it wouldn’t be pretty and there was nothing to be gained. I’d be disappointed and would run the risk of doing more harm. I knew if I started the bike I’d finish it and then I’d more than likely just decide to start the run and then it would be difficult to pull out. So, I would pull out in T1. I still went and put nutrition and my garmin on my bike “just in case”.

My relaxed approach meant I headed to the swim a little late and had a real struggle to get to the front of the start. Also – the organisers nicely had the lower numbers marked up at the top of the ramp so I put my shows there only to find duplicate numbers at the bottom – there was no way I had time to battle back up and move them.

It was a rolling start which is pretty stress free. It was also very rough which I love. Once I was clear of the pack I just tried to relaxed and not fight the waves. I had a pretty steady swim and my back coped well. Thoroughly enjoyed it. Soaked up the awesome atmosphere of the run to T1. As I approached the tent the helpers commented how much I was smiling. I said it was because I was pulling out. Yet again my ear was bleeding, a common occurrence and is purely because my arm seems to rub it when I swim in rough water. This caused a little concern to the medics but not for long.

The rest of the day was great fun out on the run giving as big cheers as I could muster to those friends that were racing. It was great to see Zoe stay strong to finish first in her age group, 2nd age grouper overall booking her Kona trip for 2016.

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Ironman Wales 2015 Preview

Two days ahead of the race and very very relaxed. All because I’m still completely undecided about racing. To be clear my brain is decided and my heart is decided but unfortunately they’re not in agreement.

BRAIN SAYS

Absolutely bonkers to race. My back appears to be on the mend so why risk aggravating it when I know I can’t race to the level I aspire to. I should just view this as the start of my preparation for 2016.

The race is going to be painful. When I looked at the training I’ve done in the two months leading in to this it’s average the following per week:

7k swimming, 130k biking and 4k running for a total of 7 hours.

Hardly Ironman training. If I get as far as the run I’m unlikely to complete it and if I do it’s not going to be pretty.

HEART SAYS

It’ll be fun for much of it. No pressure, soak up the atmosphere. You can stop when you want. Race number 118 means there’ll be a lot of shouting and I’ve mum and Rachel come down to support at least give them someone to cheer for a little while.

I’ve spent this week trying to establish what is bad for the back. It’s not an exact science but it was OK after a reasonable solid ride on Wednesday and this morning I swam in rough seas and appears to be ok.

So… assuming I race here are the predictions

SWIM

0:55 — you never know

BIKE

If I want any hope of running this will need to be very conservative so….

6:30

RUN

Do miracles happen ?

4:30 – how hard can it be to do 6:25 Ks…

very !

So adding in some transitions

0:55 - Swim
0:10 - T1
6:30 - Bike
0:05 - T2
4:30 - Run
12:10 - TOTAL

So…. optimistically I’m predicting my slowest Ironman ever.

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70.3 World Championship Race Review

It’s telling that I’m doing this review on a Sunday morning, the sun is shining and my bike is propped up in front of me. I’ve “in theory” Ironman Wales in a week and my motivation to get out on the bike is pretty low. I’m still sore from last week.

Report here.

With pretty much zero preparation for the race initially I thought a review was rather pointless but in fact it was a bit of an eye opener for me on several points. So this review will be just a series of observations.

  1. DOMS (Delayed Onset Muscle Soreness) – boy oh boy it was bad. Never had it before after a 70.3. In the past I’ve always done them when training for Ironman so have loads of volume in my legs. This time I’d done virtually nothing. I’ll be honest, I was loving my hobble, I wore it with pride. Given the season I’ve had I was chuffed to be able to get myself in to that state.
  2. The swim was so much better than expected. This season, especially in the first half of the year my swimming got to levels I’ve not see since my University days. It stuck around longer than I’d expected and indicates that the maintenance level of swimming I need is less than I thought.
  3. I certainly over cooked the bike. I feel sure that my overall time could have been a fair bit quicker if I’d knocked the bike back by 10 mins. The course is so fast. I did 2:36 with a normalised power 247 (pretty much 3w/KG on the day). This compares with 280w I managed at Wimbleball (3.6 w/kg).
  4. The run was a pleasure. I’ve not run pain free since end of April and not run at all since June. To enjoy foot strikes that didn’t make me wince a little was superb. Shame I’d gone too hard on the bike and was having to deal with cramp.
  5. First time I’ve had cramping in my calves since I moved to forefoot striking. Gave me something to think about on the run. No conclusions though
  6. Post the race I was ultra enthusiastic about Ironman wales. I was in dream-ville imagining getting 10 days solid biking in and a long run and then smashing Ironman Wales. The reality was minimal training for a week after. The one run I did confirmed my back / heel issue isn’t completely fixed but is on the mend.
  7. The race seems to have helped my back / heel. From 2 days post race I’ve been walking pain free. Yesterdays short run however did knock it back a little so I clearly have to be careful.
  8. Ironman Wales – I so want to do it. I’m tempted to call my friend Andy to get him to talk me out of these arbitrary goals. I’ve completed all the Ironman Wales events so far so want to complete this one. This makes me realise those dudes that had done every Ironman New Zealand are remarkable. My logical side is telling me not to do it. I’m not in shape to do a race I’ll be pleased with. It will not be pretty at all. My mum and Rachel will be put through torture watching it. I should just view last weekend as my end of season and now focus on returning to running.

We will see…

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Ironman 70.3 World Championships, Zell Am See 2015

5:37:25 165th M45-49, 1,498th overall !!
0:25:57 Swim
0:05:35 T1
2:36:38 Bike
0:07:25 T2
2:21:50 Run

703WorldsMedal-2.jpgLong Report

This race went so much better than expected. You can see from the race preview I was far from prepped for this race. I really wanted to finish, that was the only goal. That said there was a lot of evidence that I would no way be able to finish. Last time I’d swum I’d hardly been able to walk for the rest of the day and for several weeks now I couldn’t walk more than a kilometre or so without it becoming uncomfortable enough that I’d need to stop. I was certain I couldn’t walk a half marathon, my hope was that running would be more comfortable. This feeling was confirmed when two days before the race I walked in to Zell Am See and then walked to Rogers hotel to have dinner there. I was limping badly enough on the way up to the hotel that at the end of the meal I find that Roger has ordered me a cab knowing there’s no way I could walk home. I was concerned enough that I canned the practise swim on Saturday as I didn’t want to walk and I rode to racking whilst Rachel carried my bags (I know not very gentlemanly).

My wave wasn’t off till 11:26 which meant a very civilised start. it also confirmed what I long suspected – my lack of sleep the night before a race is due to the imminence of it starting on getting up. I slept well getting 8 hours with only waking twice.

SWIM

703WorldsSwim-2

Sat in transition before the race Roger asked what my plan was for the swim and whether I considered going easy to ease in to it. I’d not considered it pointing out I wasn’t sure my ego would let me. I went to warm up and felt ok. I lined myself up to the right which should be the least congested side as its an anti clockwise course. The gun goes. Instantly any thought of easy was out the door. Strong few strokes and I was clear. Back felt ok. Pushed on for a few minutes. Then the very laboured breathing had me easing a little knowing I had to get my breathing under control. Looking left I could see the lead pack and joined it. Brilliant ! From there it was a fantastic swim. As we caught the earlier wave I drifted off the back of the pack and concentrated on long strokes and keeping comfortable. My back was progressively aching and by the last 400m it was pretty bad. I tentatively got out (4th in my age group – I’d be over the moon with that if I’d had full swim training let alone what i have done) wondering whether I’d be able to walk.

T1

Start jogging very easy. Back ok. phew! Rachel gives a big cheer. She did well to get to that spot. Jog a little faster. No heel pain! What ! My mood was already good now it was building. Got to my bike.

BIKE

703WorldsBike-2Carefully mounted and kept telling myself you’re not racing, you’ve not trained just go easy. This lasted for a couple of KMs before I put my head down. I’d ridden the course in early July and knew how quick it would be. I averaged 41km/h through 20k to the bottom of the long climb. There’s a fast descent into the first uphill curve. Glad I noticed the crash matts they’d mounted at the end of the bend as it made me shed some speed, I needed to.

They’d kindly put up additional markers telling you how many KMs to the summit. Hit the climb, started passing people. 300 watts, brain clearly not properly engaged as rather than telling myself to back off I was encouraging myself that this was great. Seems my mind was thinking I was back at the fitness of 2 months ago. I survived to the top and headed down the technical (more technical than I remembered) descent. I have to admit I over cooked a couple of corners early on largely because of passing very tentative riders and then approaching the corner too fast. I found myself taking the piss out of myself in my head as I’ve made numerous comments about descents like this in races as people switch on their race brain and switch off common sense. Here’s me doing precisely that.

The rest of the ride is again super fast. With 10k to go it was pretty clear that I’d ridden a little above my fitness as my quads started to cramp. I eased back a little. Too little too late I was sure but probably a little better than trying to hammer right to the line.

T2

No rush ! Didn’t want to find out too soon I couldn’t walk and the race be over. Vibrams on, eat a bar, drink lots of water. Get asked by medic if I’m ok. I’m more than OK, I’ve already got further than I thought I might.

RUN

703WorldsRun-3Start tentatively. no pain. Run a bit harder, no pain. However, I feel a twinge of cramp in my quad. Hit first KM in 5:07 and have a brief irrational moment of believing perhaps this won’t take over 2 hours. From there it slowed. In town the crowd was fantastic. Rachel shouted at me I tried to indicate I was OK. In fact, more than OK as I felt sure I could get round. The problem now wasn’t the heel but the cramp. After 7k I had to walk to ease off the cramp. From that point on I was able to run at most 2k at a time, normally less before I had to ease it off. It was a balancing act as walking was uncomfortable.

Luckily it’s a very well supported and beautiful course. That kept me distracted. I was so happy to be able to run pain free that the cramp was easy to deal with. Towards the turn around on the second lap this american lady heard me telling Robin about my cramp and as she came by she thrust gel in my hand telling me it would save me but to take it with water. At the next aid I took “The Right Stuff” gel – disgusting and vvvv salty. A couple of KM later and it felt like I wouldn’t cramp. Was it the gel or the fact there was only 3k to go. I didn’t care.

703WorldsFinish-3I was so enjoying it now. Coming down the finish chute I couldn’t stop smiling. It’s been a while since I’ve felt like that crossing the line.

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70.3 World Championship Preview

A wonderful thing happens when you give up on hope, which is that you realise you never needed it in the first place. You realise that giving up on hope didn’t kill you. It didn’t even make you less effective. In fact it made you more effective, because you ceased relying on someone or something else to solve your problems—you ceased hoping your problems would somehow get solved through the magical assistance of God, the Great Mother, the Sierra Club, valiant tree-sitters, brave salmon, or even the Earth itself—and you just began doing whatever it takes to solve those problems yourself. . .

Derrick Jenson

I gave up hope a week or so ago and took positive action. I stopped training completely.

It’s been a frustrating season. I had motivation like I’ve not experienced for many many years now but early on pain in my left foot had me really worried about the state of my tendon repair. I held back and got it seen to.  As I started back after Ironman South Africa I did a open water rescue course and tweaked my shoulder – didn’t really think anything of it at the time. It gave me a good excuse to avoid the fly sets I was being set.

This was soon followed with problems in my heel which restricted my running at Wimbleball and was painful enough afterwards to see Helen at 10-Point to get treatment. My mechanical at IMUK meant I never got to test it and post that race with motivation to head to Copenhagen at a high I managed to put my back out – I could hardly walk. My goals quickly went from great race at Copenhagen an Wales to get Kona slots all the way down to now of get round 70.3 Worlds and at best get to the run at Wales.

The back meant I could only ride on the turbo, swimming made it really bad. After a few sessions with Helen we finally felt we’d got to the bottom of it and all these injuries were related. We could never figure out the pain in the heel but the most likely reason is referred pain from a prolapsed disc. In the last week this seems to have been proven right as the heel pain has gone as I’ve worked on my lower back. To slowly get on top of this though it’s meant I’ve completely stopped all training. The image below shows SBR volume and total hours:

2015season

This makes it feel odd heading to a World Championships this weekend. Finally I have to practise what I preach. A couple of weeks a go though I was aerobically very fit I had zero fitness: my fitness to complete a Triathlon was zero – I would not be able to complete. So the best training I could do to gain race fitness was to stop all training and try and sort out this back. Have I ? Not sure, at the moment when my back feels great I have pain in my heel and when my back feels terrible I have zero pain in my heel.

Tomorrow I pack my bike. Thursday I see Helen. Friday I travel. I may do a practise swim on Saturday but other than that nothing till race day.

Predictions … oh go on then:

Swim: 0:27
T1: 0:03
Bike: 2:59
T2: 0:03
Run: 2:00
TOTAL: 5:32

Optimistic… I’ll be happy to get round.

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Ironman UK, Bolton 2015, (Almost) Race Report

“But take your time, think a lot,
Why, think of everything you’ve got.
For you will still be here tomorrow, but your dreams may not.”

Cat Stevens, Father And Son

My Ironman experience is closer to completion. My first DNF. I now understand and appreciate when I hear people being wished “Best Mechanical Luck”  and I certainly empathise with Normal Stadler a lot more.

Immediately post race I planned in my head a blog post going through how I felt during and post my DNF. It was going to be therapeutic but time has provide that so back to a more normal race report and summary of events since.

The swim was a rolling start. Something I don’t agree with. It feels like acknowledgement that Ironman is no longer a race, it’s a mass participation event. For the majority that is the case but for many of us it is not and it’s a shame that by providing a rolling start it rather prevents head to head racing. I couldn’t bring myself to be at the back so headed to the front and was rather surprised to see that people were jockeying for position and even slower swimmers were keen to be in first. Further confirmation that most people don’t think like me ! I even quizzed Declan why he was so far forward… i hope he didn’t take it the wrong way.

[aside. in my age group 5-7th were separated by 12s. On the face of it this looked like an amazing race for the final slot. However the chances are they didn’t start together so on the ground it wasn’t quite as close. 6th was 5s behind 5th and was running 26 mins quicker on the marathon. he was chasing him down. Couldn’t he have found those 5s ? Probably could. My guess is he did pass the guy on the ground but because of their different start times didn’t beat him. Did this cost him the slot ? This illustrates the problem with the rolling start]

I spoke to the marshals there about how the start would be. Clearly not as organised as I’d seen at Cairns and how it was being described at Copenhagen (waves and rolling start – bizarre !). I pointed out that everyone behind looked pretty keen and they ran the risk when the gun went everyone would start running ! Potential carnage. They shouted to us when the gun went we had to walk. A groan was heard from many.

The walk was a kind of jog and we got going. I must say it was smooth for the first lap. Then it was utter carnage. Rather than only catching a small number of stragglers the final third of my swim was just a continuous mass of swimmers nicely evenly spread for greatest impact. This was worse than heading off in the last wave at Barcelona.

I still enjoyed the swim. Nice and steady and fun to see the storm come and go. My swim ended in a massive storm which had me laughing as I headed out on the bike.

I felt great on the bike. I was ready to really push it and was enjoying it. I saw a pro lady make a wrong turn at a roundabout but my hands were too numb to do a decent whistle. I caught some people and didn’t have a single person catch me. in fact, whenever I looked back I could see anyone. I’ve not felt so positive on an Ironman bike for ages. As I started the hill at the far side of the dam I dropped to my small chain ring and it felt like it wasn’t dropping on. I tweaked the front lever to no avail. I looked down to see my chain hanging lose. Had it snapped ? it can’t of it would have come off.

I got off.

Found the chain not running through the derailleur but all the cogs were there. V strange. I noticed the bottom cog bolt was lose. I needed a multi tool but didn’t have one.

I walked up to the turn where there were marshals. Thinking there’d be a mobile mechanic I had a bizarre conversation

“Is there a mechanic ? I need a multi-tool”

A few mumbles, no idea about a mechanic a comment about having a multi tool

“No! Don’t give him a multi-tool thats outside assistance” said a lady to which I replied

“I just want to finish. If you give me a multi-tool then take my number and let the ref know. I’ll take the DQ”

“No no! I didn’t mean that. I just meant don’t ‘give’ it to you”

Next thing a multi tool was chucked beside me.

I spent ages trying to fix it. I couldn’t get it threaded but I thought that was my hands being number. After 20 minutes (yes I checked by bike computer compare to my watch) I gave up and just assumed the thread was gone. As I walked back to where I could meet some friends a local guy asked what was wrong and then offered to take me to his workshop which was nearby to sort it. The people in Bolton are so friendly and this guy further confirmed it.

I had a long wait for my friends and was getting incredibly cold. Some local triathletes looked after me – gave me clothes and bought me hot coffee. Standing there was the best thing I could have done. Roaring everyone on I knew helped me forget about my problems. I enjoyed the day but when I was away from the race having dinner it hit me and I realised just how upset I was.

Looking at the results didn’t help. 5th place was an 11:05. 19 minutes slower than last year when I ran a 4:04, What if I’d fixed my mechanical quickly ? I would have been in with a shout of a slot. What a moral dilemma that would have been given I’d have used someone else’s multi-tool. Luckily for me I didn’t have to face it.

Since then my heel has got no better. I’m sure I would have run and it would have done it no good. I’m still not running yet and now it’s nearly 3 months since i’ve run properly. Very frustrating given how motivated I’ve been this year and my running has been going well. I’ve pulled out of Copenhagen so Kona is a definite no this year. Then last week I twinged my back and have had a week now with only managing a couple of hour turbos and no swimming.

As it currently stands I’ll be lucky to complete 70.3 Worlds and Ironman Wales.

Think this may rank my worst season.   It feels worse than 2009 when I snapped my FHL.

“Come on, jump out the door
You can’t hold it back no more
I’ll show you how the birds learned how to fly”

Katie Herzig, Best Day of Your Life

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Ironman UK Preview

This feels like I’m finishing off the rehab from my FHL surgery back in 2009. Perhaps it’s because I’ve started running a bit more seriously or my thoughtless decision a couple of months ago to start using a pair of flip flops I found in a sort out for knocking around the house and going to swimming in. I knew they’re not good for your feet but the combination with my poor big toe function meant my first ever case of Plantar Fasciitis. Helen at 10-Point yet again came to the rescue and diagnosed a lack of mobility in my ankles and gave me exercises to do which seem to help a lot.

It also finally dawned on my something else about that foot. No idea why I didn’t think of this when I first had problems. When I was young (single digits) I had surgery on the foot which involved cutting a tendon to my little toe. It could be coincidence. Anyway, the outcome of all this is I need to relearn how to pronate properly on that foot.

This all happened ahead of Wimbleball and prevented me running in to that race. In the race it massively limited my running and I could hardly walk afterwards. I changed my plans for Four Trails and took my bike. This almost certainly was better for my IM UK prep. I wasn’t that disappointed about not racing till I was there and could see what I was missing. The foot had improved and was pain free so I decided to start the first day as it would be easy to pull out after the first climb. This I ended up doing, it clearly wasn’t right. Luckily it recovered more rapidly than after Wimbleball.

My aim is to arrive at UK much more rested than I did for South Africa. It was three weeks between Wimbleball and IMUK. The first week was very easy followed by a good week all biking in the Alps and then this week has been very light indeed.

So … predictions

SWIM

Was swimming very well in to Wimbleball but circumstances have meant I’ve swum very little since. Felt pretty strong on the sessions I’ve done this week …

54:59

BIKE

Done a great block in the Alps and felt good and rested this week. I will probably push harder than last time…

5:29:59

RUN

If I’m honest I really don’t feel I’ll be able to finish the run. I reckon that my heel will get too painful. I’m hoping I’ll have the sense to stop… we will see. If I finish it’ll be because I managed to keep running and was relatively pain free…

3:59:59

This gives me:

0:54:59 - Swim
0:03:59 - T1
5:29:59 - Bike
0:03:59 - T2
3:59:59 - Run
10:32:55 - hopefully in ballpark for Kona ;o)

Final comment is on the rolling start Ironman have put in place. It seems to me this is pretty much acknowledgement that they view Ironman as an “event” not a race as how can you race someone beside you when for all you know you started 20 minutes apart. I am torn between two options:

  1. Start near the front. This is what they want to happen as I’m a fast swimmer. It’s also what will give me my most enjoyable race
  2. Start near the back. This is I”m sure by far the best approach for best time and position. It would mean swimming through water that is all nicely moving by a couple of thousand swimmers already in there. This was demonstrated at Barcelona last year by myself and Matt Molloy who started in the last wave. It also means loads of motivating people to chase on the bike. Then finally when on the run and perhaps chasing or being chased for slots you would know that you were definitely ahead of anyone you passed.

It annoys me I have to make this decision but I’ll probably go with 1.

What could they do instead:

  1. Just go for age group waves. In the past it felt that they didn’t do this as the mass start was part of Ironman. Well… clearly it isn’t with them doing rolling starts
  2. Have a mass start for all those wanting to podium or get Kona slots. Then rolling start for everyone else. Kona slots would only roll to the rolling start people once they’d rolled through those in the mass start.

If it wasn’t for Kona I wouldn’t race Ironman events anymore.

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Wimbleball Analysis

Race report here.

My preparations going in to this race were pretty consistent targeting Ironman UK. There were three weeks between this race and IMUK with Four Trails (4 big days running in the Alps) in the middle of those weeks. This would be a week of no swim or bike but some massive days running. not ideal but I was hopeful I could get it right. This means I planned to have a big week in to Wimbleball. Targeting 1500 TSS in the week with it front loaded to allow for resting up a little. I rode every day for the 10 days leading in to the race with a steady 45k on the Fri and Sat.

SWIM

My plan was to swim this very hard. I set off at a very solid pace. When I arrived at the first turn buoy with Matt Malloy having swum so hard I decided just to sit on his feet. Couldn’t have gone better or faster.

T1

I was steady through here. it was packed. Next year perhaps I should put myself in the first wave.

BIKE

I’d done some big weekends leading in to this. The previous three saturdays had seen me do 157, 144 and 151 miles. I’d also been doing weekly big gear turbo sessions. I felt very strong on the bike and confident I wouldn’t blow so decided I would just hit the bike very hard.

wimbleballbike2015.jpg

This is where being in the second wave helps with an endless stream of people to pick off. The weather meant I couldn’t see my power numbers. I took a quick peak at halfway and was a little concerned as it was very high. I did fade but didn’t blow up. The hills were definitely tough on the second lap and perhaps holding back a little would have provided a faster time. Just under 2:58 including a puncture is very pleasing.

T2

Hamstrings cramping showed how hard I’d pushed on the bike. Otherwise uneventful.

RUN

I’ve had some pretty good run training this year. I’ve found the joy of running again. I’d been running faster, more consistently and done some good long runs. However, the consequences of my FHL repair continue to plague me. I started getting some plantar fasciitis which progressively got worse till 10 days ago I was really struggling to walk so I stopped running to try and get on top of it. I’d done no running and lots of rolling / trigger pointing. By a few days out I was completely pain free and quite optimistic that I’d have a good run in me.

As soon as I started the run I could feel my heel. I really should have pulled out and I knew it BUT I was going well and was keen to get a World Champs slot.

wimbleballrun2015.jpg

By the second lap I felt I was getting in to my running but the heel was getting progressively worse and was limiting how I could run. It was being made worse by the fact I was not planting my foot properly and on angled terrain was starting to strain the side of the calf.  I was having to slow up hugely on the section that cuts back and forth across the grass between the swim and transition.

It was pretty frustrating but crossing the line I was over the moon about my race. You can see there was a slight fade throughout but that was down to the heel rather than fitness.

Following the race I could hardly walk which confirmed the decision I’d made on the run that I wouldn’t race Four Trails.

I took my World Champs slot and must say it’s the most excited about a race I’ve been in a long long time.

Following the race I saw Helen at 10-Point. She’s help me so much over the years and yet again found the source of the problem and is putting me on the road to recovery. more on this when I do my IMUK preview.

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