Pat Linehan – IM 70.3 WC Taupo 2024

If Carlsberg did triathlon….

This is the first race report I have written so bear with me – if ever there was a race to do one then this was it – IM 70.3 Worlds Taupo NZ was the best organised and athlete centred race I have competed in over 13 years of triathlon. They have had Ironman in Lake Taupo for 25 years, so they know what they are doing!

At Ironman 70.3 Cork I was fortunate via a generous roll-down to bag a spot for this race and I could not resist the marriage of IM Worlds with a New Zealand adventure. Race weekend was set for women Saturday 15^th and men Sunday 16^th December 2024.

I started training properly on 1^st August. I know I will not be competitive at this level but want to do my best. Targets are consistent training, reduce excess weight and avoid injury – just the standard list for most amateur triathletes!

I got a good indicator of form with a 1:37 PB at Clontarf half marathon mid-November. However, hamstring issue developed after so approach became just swimming and some gym work for remaining four weeks. Bulk of the work is done anyway by then.

Travel to NZ went fine (one week in advance) and felt no ill effects by race day. The 70.3 World Chaps was originally scheduled for Taupō pre-Covid in 2020 so for NZ and Taupo they were delighted to finally get it on.

The opening ceremony, Parade of Nations and Banquet on Thursday set the tone with 6000+ athletes and supporters seated and fed in three huge marquees with massive screens – no queues, no delays & no fuss. Māori culture and heritage appears to be seamlessly interwoven into life in this area and was central to the race ceremonies. Credit to Joanne Murphy who was fantastic on the microphones for four straight days and singled out the Irish for particular attention.

Nice to catch up with John Walnutt and Mags on the Friday to swap stories and build the anxiety! Great day on Saturday supporting Becky Woods who was amazing winning her age group at this world level. Bike & bag check-in was uneventful (as you would like it) other than the looks of distain / pity from fellow athletes when they saw my orange rental road bike with Lidl clip-on tri bars – conspicuous in a sea of beautiful black carbon.

Race Day!

Slept ok night before but I was more nervous than usual on the morning – so many posts on socials about heat, water temp, sunburn, prevailing wind, chip seal road surface, hilly run etc etc. Lesson for the future not to spend too much time listening to others’ anxieties – we have enough of our own to deal with!

Tweaks to approach on the day were:

• Carry bike shoes from bag to bike as long transition – saw women do this on Saturday
• Take time to reapply sunscreen in T1 (station in T1 for this) – NZ sun is more intense
• Gloves for bike due to cheap tri-bars
• Carry salt tabs on run just in case
• Carry small sunscreen and apply during run 

Swim

Ironman had an athletes-only zone at swim start with gels, water and portaloos so no queueing – all really calm. One volunteer even had a 10-gallon drum of water he would pour over you if you wanted the full immersive experience!

Start was organised by age group with 8 in the water every 10 secs. 55-59 were off at 8:29 and all 285 of us off in under 10mins. Water was a perfect 19.5 degrees, weather lovely and lake calm. One loop swim course 

I set off mid-age group and there were no problems on the swim. Sighting was easy – numbered sighting buoys – yellow buoys to half way and red from there to end – just two turns.

The exit was up a steep ramp out of the water and then a gantry over the road to allow traffic under. As it was a long run up from the water IM had wetsuit peelers at the water’s edge to help get suit off and carry it into transition. I elected to just run on with wetsuit to waist – what we are used to in Ireland. 

Swim time: 34:37

Transition 1 time: 7:33I struggle to get major time gains from wetsuit so quite happy with 1:48/100m – thanks to all our club swim coaches.

Bike

Out on bike and quickly settle into a rhythm – rental bike was fine – no excuses – 90k single clockwise loop – a new course not previously used by Ironman – “don’t push too hard – watch power – a bit more uphill – a bit less on the down – push on over tops and coast down when hills allow (free speed) – thanks Casso”. Road surface is fine despite all the posts about chip seal – maybe a bit heavier than race surfaces in European races. More like Irish roads without any potholes! Route is very exposed to the building heat, but we are lucky that the prevailing wind that was to hurt us on the way back into town did not really materialise. IM had bike catchers at T2 which was a nice touch. 

Time 3:02:13 T2: 2:35

I did the course one Saturday afternoon indoors using Fulgaz trial and was 3:15 so better than expected – happy with that. 

Run

Run start – it’s hot now – around 25 degrees. Quick loo stop in T2 – if Taylor Knibb can stop and still win her race then no shame in it (though she had a 4min lead then). I don’t think that I matched her 45sec pitstop though (hasten to add that it was not me that timed her!).

It is a two-lap run. I took it easy given conditions and feel fine to half way – always a danger you feel better than you are at start of run. Then at 14k a hamstring cramp – I take 30sec stop to stretch & clear – I assume it is a temporary reprieve, but I persevere (and say a prayer) and it doesn’t come again. At 16k now and quads are sore – I feel I am just planting feet rather than pushing forward but must keep going – “if family / friends tracking they will feel bad for me and I don’t want that”.

There are supporters, aid stations, volunteers in yellow everywhere! – Water, Ice, Gels, Electrolite, Coke, more water, more ice – amazing.

Mind wanders in the latter stages of the run in any race and the self-talk can be so negative but the key is to try and switch it. I draw from Kat Mathews (2^nd women’s race / world IM Pro Series Cham) advice on the Pro stage Thursday – “There will be a point in the race where you will suffer and not want to be there – if you overcome that it will become what you are most proud of after!” – if you need a Xmas stocking stuffer she referenced a book ‘The Obstacle is the Way’.Then there is just 1k to go – know I’ll not have to walk but no chance of strong finish – “that’s OK”

Finish

And over the line – Norma hands me the flag – it’s corny but we love to wave the flag at the finish! I am met by two hugely enthusiastic volunteers and escorted from finish through to athlete’s village – I tell them I am fine but I don’t think they believe me – in my head I am strong again now but probably look like Temple Bar @ 4am!

Given hat, towel, finisher shirt and a huge BA Baracus sized medal (my age group will get that reference). Finishers tent is a cool relief and very well stocked, but I always feel nauseous for a couple of hours after long races so just have the water.

Run Time: 1:58:44 – not my fastest but time stopped being a concern an hour before. Thank you, Maria and Gary, for years of effort & encouragement to get me from slow to almost average!

Overall Race Time: 5:45:40 – very happy with that – this is the time I earned and deserved!

Acknowledgments:

Well done Piranhas – Becky Woods (World Champ!) and John Walnutt for fine finish. Thank you to all of the other competitors I met this week – everyone was so friendly and just delighted to be here finally. Testament to their quality and tenacity was that 99% of starters, in both women and men’s’ races completed their race.

Thank to the 2,000+ volunteers over race weekend – you were incredible, a credit to Taupo and showcased NZ hospitality.

Thank you to Piranha Club and club mates (second family) for their support and encouragement throughout. 

Shoutout to Joanne Smith, my physical therapist for keeping me in one piece for many years now and listening / treating my real and imagined niggles / injuries. 

And most importantly, my family and especially my wife Norma who is my main supporter and support crew in life and triathlon.

Thank you for your patience reading this – such an iconic and brilliant event deserved a full account. See many of you back in training in January – it’s an ‘All Black’ holiday for me now for a month.