Sunday, 25 July 2010

Dextro London Tri

Result 2:08:27

Swim 00:24:05
Trans 1 00:03:25
Bike 00:57:54
Trans 2 00:01:52
Run 00:41:13

3rd in AG 4th Vet (over 40) 48th overall

I had trepidations about doing this race as it was raining, I had not done any significant training in the last 2 weeks, I was regretting not being in Switzerland to do the IM as planned and I could not really see the point. Just goes to show that sometimes if you have already done the training, and you have no expectations the race will come to you. This was by no means a spectacular result but shows that I can still be competitive and that with some focus on swimming and running I could get close to 2 hrs.... ish.

The swim was quite peculiar, only 50 odd souls in the wave at the start made for a hassle free swim. Problem was I am used to having lots of other merry souls around me to do the sighting in the swim but after the first turn I swam this race largely alone, Like I said a bit strange but did allow me to pace myself to a not unreasonable time. The other feature of the swim was large quantities of pond weed which was quite a handicap in the first 300m of the leg.

A 400m run from the serpentine to transition was a bit tough but soon I was out on the bike, somewhere I generally feel pretty comfortable. The bike course was definitely "technical" with a wet road surface and some tight corners there was plenty of chance for serious mishap. Each lap also had a dead turn at either end which meant a fair bit of sprinting out of the saddle to get back up to speed. I had a great time, I was not caught by a single cyclist and overtook many- at times you had to surge past some meandering cyclists so that you could get the line through the next corner. Anyone who has followed me thru London traffic will appreciate how much I was in my element. My split times on the laps were all within 10 secs of each other which was also pretty cool. Saw a few less fortunate riders who had hit the deck but had no problems myself. Back into transition I was quite excited about having to only run 10kms. A 4 lap format I followed my normal training schedule for 4 sessions. First lap I settled in and tried to find my running legs, second lap I concentrated on my running form trying to stay upright with a fast cadence this sort of worked. Third lap is about survival, I was passed by somebody I decided to hang on as long as I could, which got me to the fourth lap where I tried to see how much I could suffer, nothing like Alistair Brownlee did, but I was able to retake my paceman for the third lap and finished strongly.

All in all a good day and a new pb. Ok the bike leg was at least 2.5km short but it what with the dead turns and the race controlled corners where we had to slow down I think it was very bit as good as my last race at the London Olympic 3 years ago. And what did I learn....

.. maybe I'm not so slow!

Thursday, 22 July 2010


Sadly my mother passed away last week after a prolonged illness but the knowledge can never prepare you for the pain and disconnection of bereavement. Much of my time training in the build up to my last race was spent thinking about my mum. The solitude of early morning rides and runs was a personal space where I was able to try and reconcile myself with a future where my mum would no longer be there. Always interested to hear of my tales of overseas travels and racing, a voice that never once questioned my need to train for this crazy pursuit, I will draw on her spirit and strength to guide me over the coming months.

Wednesday, 7 July 2010

Ah Feck

IMDE Race Report

Times (AG position)

Overall 10:16:40 (57)

Swim 1.07:15 (83)

T1 4:25

Bike 5.07:01 (36)

T2 1:49

Run 3.56:09 (117)

As I posted coming into this race I felt I was in good nick, cycling was the strongest I had been and i thought my running was somewhere near the mark and swimming was normal for me!

Stayed in Ibis hotel which was clean and dull. Perhaps walked too much on the thursday and friday as the various places e.g. expo, swimming venue were all spaced apart and I chose to walk mostly but don think this had much bearing. Also used public transport with my Ironman ticket pass which was good.

Saturday was real hot reaching over 40 in the sun and the peak recorded temp was 36 degress. Luckily some cloud appeared for Sunday morning but it was still warm(28-30C) and humid with soem commenting that it was like Kona weather!

Swim was a non wetsuit which was odd but also kinda fun because I dont really like wetuits, well I like the fact they make me a whole lot faster, but i dont like all that black rubber and constrictions it puts around you. The start was not as bad as I had last year at Lanza which was pretty bumpy and I had no out of body experience like IM Swiss, I managed to draft a lot and just settled for following the more distinctive swimmers around me, which was much easier since they were not all wearing black suits!

Came out in 1.07 which was OK and about par for what my training was telling me!

Out onto the bike and I soon felt great, I was flying past all and sundry even though there was a slight head wind as we raced up a closed section from the out of town lake to the centre of Frankfurt. I felt about right and was happy to swap positions along the way with a few other bikes. There is a short section through the centre of Frankfurt before we headed out into the countryside. There are a few hills and a notbale cobbled section but non of it was demanding and i stayed in my saddle throughout. After a while i found nyself in a well tempered pace line including Mladin, Luis and Christoph. By well tempered I mean we all kept our distance, dropped back a bit when overtaken and generally obeyed the bike laws. The presence of multiple draft busters meant I saw very little drafting. This legal paceline proceeded at a steady 22.5 mph average for the next lap or so of the course. If anything I felt I could go faster than most and spent more periods off the front. In the whole of the next 100km only 2 bikes came past, and I felt strong throughout.

On the second lap at about 130 km I started to feel sick. I have had this before on an IM bike leg and it is usually where I have eaten too much. I stopped eating and drank only fluids for the next 10 km and then had to back off from the paceline when this did not work. By the time I got to Bad Vibel (about 20 km from the finish with a small diversion this year) I was feeling a bit better. I had however dropped about 20 bike positions in this time but was managing to track a large bunch as we approached heartbreak Hill for the second time. This bit I enjoyed as I powered up the hill and passed lots of my fellow racers. There then follows a slighlty teduious decent into the town centre and T2.

Final split was 5.07.01 which was for a distance of 185km ( which means if it had been 180 km I would have nailed my sub 5 bike split!) and I was happy with that. I was slightly concerned that i had not eaten enough but I was probably only a gel or two short of what I had expected to get through (12 gels and 2 energy bars if you ask).

Out on the run it took about 3 km to sort my back out (again a normal thing for me) and I was running 5min/km which was target pace. Settled down running with a couple of younger brits and chatted for a bit. Thought the run course dull but there is a nice section in the trees from about 7-9km which relieves the boredom. It is a 4 lap course and I finished the first lap in 56 minutes and felt OK. Somewhere in the second lap everything fell apart. This is unusual for me. I expect to struggle in the thrid quarter but in my last two good IM runs I have found myself running in the zone in the second - but not this time. It then just became an IM slog. The sun got hotter and I just could not find any running strength in my legs. The little man came back and sat on my shoulder telling me to quite and have an ice cream. The last lap was about completion until I got to the last checkpoint when they gave you the fourth (purple) wrist band, about 4 km from home. At this point I decided that you can suffer running slowly or suffer running fast and that if this was the case faster seemed a better option since it would not last as long.

I set off, picking up Will from Bad tri club who I had been chatting with on and off during the run as we crossed paths. The next 3 or so Km were almost certainly the fastest I have ever run in an IM (sadly my garmin had packed up). I reckon we overtook a good 14 athletes with there purple wrist bands and kept the pace all the way into the finish stand. The pain had gone and was replaced by a sense of unease that if I could do this now then why not before...

At the finish my legs went wobbly and I took up the "catchers" offer of a mobile bed to lie down and have a bit of a rest. After a bit of resuscitation I gathered my bit up and went back to the hotel.

Why could I not run to my capacity. PossiblyI went too hard on the bike, but I don't think this was a significant jump compared to last years efforts- an improvement yes but nothing to dramatic and I was certainly in better condition. Was it a nutrition problem? Maybe but again I would have expected that to hit me later. this leaves two things.

1. lack of running condition. This year I have been more conservative in my approach to running: which has kept my Achilles at bay but maybe left me lacking the correct muscular endurance.

2. I did not like the heat and humidity.

Only one way to find out......

.. see you racing again soon.