Race Report: An Iron Distance….

By Michael Grimes. 

July 2013 the Piranha challenge was set. 40 plus club members were signing up for Roth 2014. Over the next month 10-20 emails daily on g**glegroups would sort out entry, accommodation, travel, bike transport, supporters, post-race holidays…… A full 12 months before the race, all that was required was the training. This was going to be a journey.

This is my 10th year doing triathlon, and I have only ventured once into the Ironman distance. Austria 2007 was a steep learning curve and took nearly 2 years to get back into competing. Many lessons were learnt and if the opportunity arose again I would make sure the same mistakes were not repeated.

Preparation

Race was entered but plans were not made. The concern was apart from the self-sacrifices, were the strain on a young family. A 2 year old screaming in your ear at 3am just does not understand your plan to be in the pool for 6.30am for a long swim set! So a very adaptive system was needed but with a few must do’s. A warm winter’s training week was a must if I was to be any condition to do a full distance event. My very appreciative wife, gave her support and so I joined 16 other Piranhas on the excellent Ship my tri bike week in Portugal.

Being the beginning of March it was now time to detail training and race. But the fine details of the event were just not too favourable. Hoping to build in a family holiday around a day which attracted upwards of 200k spectators, while my good wife dragged around an 8 and 2 year old, seemed simply a stretch too far.

Options

It was playing on my mind for a few months for possible options and the pros & cons of competing in Roth. The financing was another factor and this became easier closer to the cancellation option for the Challenge events up to April 30th.

Another option was lingering, but meant competing 6 weeks before Roth. Tri Limits were organising a full distance race along with the Half distance in Dungannon, Co. Tyrone, which I have raced for the last 3 years. An excellently organised event from people who love their racing. Being only a couple of miles from my home place would make it very convenient to stay at my mother’s over the weekend.

The Roth cancel button was pressed and Tri Limits entry processed all within one evening.

Training

The Portuguese training week was the initial start of “pain week” to build up a base. 25 plus hours of swim, bike and run in temperatures over 20C, followed by informative sessions on race/training preparations.

With the club signing up in 2014 with Dig Deep, I had clicked on the Ironman option to receive an email daily outlining each days training schedule. This was great, but the majority of training days were invariably unrealistic and more often my training day came down to my 14km cycle commute to work.
Swimming had to be the major casualty which in the last 2 months averaged 2 club training sessions per week. Although it was during this time I started putting in place my race day plans. The club swim sessions are very good, this is easily seen with the numbers in each lane. Fortunately for me, for the last 4 weeks most sessions involved sets including either 2 x 750metres or a straight 1,500 after our warm ups and technique drills. My weak point was in not being in the draft on the swim so it was clear that to get a not too slow swim on race day would involve trying to stay on some-ones feet to save some energy for the bike and run. My aim was about a 1hr 15 to 1hr 30 swim.

The plan for the bike leg was to settle into a fast comfortable pace and stick to a sound nutrition plan. Giving Cyclocross a go in the last few seasons and turning up for a few road training sessions with Team Worc, has helped to bring on my cycling. The training plans were to get as much time on the TT bike and find out what energy bars/gels/drinks suit. The last 4 weeks before the race involved long cycles on a Sunday morning, 3 of which had periods of torrential rain (good practice for race day!).

The run discipline was my most concern. It would be my least favourite and also the area I spent less time training. Running has improved since doing Austria, only because I suffered immensely during this race. I swore then from the first km that I would never do this again. Time has passed and having had a number of races were a club member would pass me on the line I have had to have a rethink on time spent running the roads. The main build had been again in the last 4-5 weeks in slowly building up my long runs from 1 hour to 2 plus, this added to a few early morning brick sessions before work.

A couple of physio sessions before race day and spending time doing core/roller/stretching would help to cram everything in.

Race Week

Monday prior to race weekend I checked out the course by driving a lap of the bike and running a lap of the run course. The immediate concern was the distance, we were due to do 12 laps but I clocked the lap at just over 4km – that would be 48km!

The last few days involved getting all the gear in order. I had put on a new set of tyres on the bike but had mistakenly been given light weight tubes. I used these before and actually found them too easy to puncture when getting on the rim. They seem to have fitted ok, although did not get a chance to get out for a cycle on them. With a very annoying creak on the seat post to sort out, the tyres/tubes concerns were forgotten about.

Weather forecast was checked and there seemed to be a chance of rain in the morning of the race, which seemed fine. Deciding to go with comfort, the plan was to have cycle gear ready at T1 and go with a tri suit in T2, the idea was that some time would be lost but considering getting on clean/dry socks in each transition would be the primary objective. Legs and feet will take an abundance of abuse on the day.

Prior Race Day

Friday had been booked off work and the pre plan was to travel North that morning by train, primarily because the legs may be too sore to drive back Sunday. Also spend the day having gear and nutrition sorted, register a good meal the evening before and get to bed early.

The saying goes the most important nights’ sleep is two days before an event. My race effectively started Thursday night….but, our babysitter was due to go on Holidays on Friday. I needed to look after the 2 girls for the day, go do the weeks shopping and bring our 8 year old to a birthday party after collecting her from school. This was the day after a 4 and a half hour nights’ sleep. My reprieve being my wife’s parents could be over at 5.30 to let me away. Thoughts were back to the physical efforts over the last few months, gasping for water while doing 12 x 100s on 2 minutes in Clontarf pool before a 500m race to finish off. Heading out on a wet Slane road thinking what I could make for lunch when getting back home in 4 hours’ time. Running over the wooden bridge at bull wall whilst reflecting that I was nearly half way through the 2 hour session. The physio demonstrating the correct way of doing core exercises 3 days before race day…am I ready?

5.30 Friday

Driving was the only option, so the car got packed with 2 of everything (where possible!). I even squeezed my road bike in, just in case. With well wishes and all the bests, was on the road by 6.30 and headed straight to the venue for a late registration. Thoughts were what has been left behind, good sun-cream, some food, some water. Adaptive measures were now needed. 8.10pm I pulled into Eskragh Lough. The Tri Limits weekend of triathlon had 3 races organised, a Sprint starting at 7pm on Friday, a full iron distance starting 6am Saturday and a Half iron distance beginning at 9am.
The sprint was in full swing when arriving, 60 had entered, all signing up that evening. Got speaking quickly to Bob one of the organising team, gave assurance that the morning would suit to sign on as he will be on site from 4am!

Now off to my mothers, dinner made, nutrition readied and gear sorted for the early start. Caught the weather forecast on TV- thunder storms followed by heavy rain with sunny periods from mid-afternoon (oh no!). Bed by 11.30, but not a good night sleep.

Race Day

4am and a pre-race meal was prepped, involving porridge, banana, scrambled egg, cup of warm water and a bowl of fresh fruit. Sipping water until race start was all that was needed. 

Arrived Eskragh at 5.15am, registered and set up transition. At which stage the rain was getting seriously heavy. Covered cycle and run gear in plastic bags and made off to pre-race briefing.

The full Iron distance race only attracted 17 starters including a couple of relay teams. Race briefing went through the technical end of the course 4 lap swim, 6 lap bike followed by a 12 lap run. A feed station on the bike course and one at each of the turnaround points on the run. Encouragement from Race Director Bob assured us that they will be there right to the end and when the going gets tough, take a moment to think why you are doing this.

Swim

The torrential rain was now a burden on organisers and spectators as the brave wet-suited competitors got into the lake. Temperatures were a little chilly but we should all be warmed up by the 1st buoy. At the end of each of the 4 laps we were to shout out our numbers were the last instructions as the whistle went at 6.09am.

Over the last few days I was thinking of race strategy. The multi lap course would benefit in knowing where other competitors where and who was gaining on who. This would be clear once on the bike course so the objective was not to lose too much time to the lead swimmers.

The field spread out very quickly, one swimmer being clearly the quickest. Their pace was way above my comfort zone so I settled into a rhythm of concentrating on my stroke and not being too strenuous. A few went by on each lap and each time I was trying to draft off their feet but I would only last about 100 metres. Starting lap 4 I started concentrating on the transition to the bike. It was still raining and with dark clouds I knew a rain jacket was the only option. Also being around a 6 hour cycle, I was going with under layer and arm warmers.

(Est Swim Time 1hr 15min)

T1

I reckoned I was 8th out of the water, transition was at the exit of the swim leg, so little time was wasted in getting to T1. I quickly wiped off my wetsuit and grabbed the bag with the cycle gear and got into a portaloo to change. I know not very glamorous but since the rain had not stopped I was intent on drying my feet before getting on socks, shoes and cycle gear. Again I was thinking of the point of being 3 plus hours into the cycle with cold feet. Rain jacket on and off to get the bike, it was then that one of the marshals shouted to me that I have a puncture. Looking at the rear tyre the tube was hanging out of the rim. I thanked a guy who brought over a track pump and asked if I needed any help. I must have put too much air in before the start but chatted to the guy about light weight tubes while I was having major difficulty trying to replace the tyre back on the rim. I needed two attempts at inflating the tyre. With no timing chips I checked how long it took to start the bike and estimated I was in transition close to 20 minutes.

Bike

For the first few kms I was convinced I didn’t get the tyre on the rim, so kept checking the rear wheel. The weather was not holding back but I started rehydrating even though I was not in any way thirsty. My nutrition plan was half an energy bar every 30 minutes and after every 2 bars have a banana or gel. All the food was stuffed into a pouch on the top tube, while I had an aero bottle with energy drink on the tri bars plus 2 bottles of water & energy drink on the regular cages. The plan was to stop at the aid station at the end of lap 4 for water/energy drinks.

After the 1st lap it was clear where everyone was, although this would only be for a couple of laps before the Half Distance race would be on the bike course from about 9.30am. I was 12th but would move up a few places in the 1st lap. Nutritional plan seemed to work as I stuck religiously to eating every 30 minutes. Each of the turnaround points had marshals shouting encouragement to each participant and their enthusiasm never dropped throughout the day.

When starting lap 3 the first of the half distance guys were joining the bike course. Their additional pace was very evident, the 1st guy being a considerable distance up on the casing pack. As the 2nd place guy came by, my initial reaction was to increase my pace and proceed to pass him on the next hill. Soon realising what I was doing when the next half hour feed time approached. I slowed back to my original pace and let the half distance guys race on.

At the end of Lap 4 I stopped at the aid station to grab a water bottle. There was only energy drinks left, so filled up an empty bottle and took a couple of additional gels.
Not drinking as much as I planned to, I increased my fluid intake. Another key tip was to ensure to drink enough on the bike so you would be able to pee at least once. Half way through lap 5 I stopped to relieve myself behind the nearest bush, realising being on a fast section it was not the best place and would have been better waiting until T2.
By the time the iron distance were on lap 6 of the bike most of the half distance racers were off the course, I worked out that I was now in 4th place and was less than 10 minutes to the lead. In the last few kms I drank and ate what I had left whilst planning transition and starting the run.
(Est. Bike Time 5hr 30min)

T2

The rain had eventually stopped as I was racking the bike. T2 had a similar plan to T1, grab run gear and into the portaloo for a complete change. Annoyingly my gear had got wet which was not a major concern for the tri-suit but starting a marathon with wet socks was not a great idea. I had put spare socks in my bag but these were also wet. Put some suncream on, knowing that it will be a long afternoon, and off onto the run after about 7-8 minutes.

Run

12 laps out and back had drinks, gels, sweets etc. at each turnaround point. We were to have our race numbers marked at the 1st turn and for each lap. The magic number of marks being 12 and we were to ensure the laps were marked, otherwise more laps!

The 1st lap was the tester to see where I was. A distinct memory of the last time in Austria was me cursing to myself on the first km that I would never do one of these again. This time the hurt was not there yet. Taking a gel and drinking the last of the energy drinks at the end of the bike I reckoned I would be good for 2 laps before refuelling. This seemed to work well, so I got into a system of carrying a couple of gels in the tri suit pockets and taking a gel at the end of each lap so at the turn point I would take some water and walk until I finished the cup.

With the sun out, temperatures were rising and the whole field seemed to be suffering. The iron distance participants would only be at the initial stages of the run as many of the half distance guys were finishing. The barbeque smells at the end of each lap was more envy than anticipation when looking at my race number with only 3 marks!

Through the run I kept concentrating on my lap number and having a view of where everyone was. One of the iron distance guys who I had passed on the bike came by me at a very decent pace on lap 3, but by the end of the lap started to walk. He proceeded to do this about 3 more times and I would go past him while he was either stretching or walking. Many of the iron distance guys were now doing much the same by lap 6. I was able to pass 3 as their pace slowed and worked out that I was now in the lead.
`

Not being in this position before in any triathlon, it felt pretty good. Although there was one guy, about 500 metres behind me, who was gradually gaining ground on me on each lap. I started to panic as the thought of actually winning made me quite nervous.

From Lap 7 the walking at each turn points were stretching. The acute pain was in the restarting the running and would slowly drift away after a few hundred metres until the next turn point. This was the point when my planned increasing of pace, to stay ahead of the guy closing on me, was axed to staying at a planned pace in order to finish in under 12 hours.

Starting lap 9 I was passed while devilishly hoping the guy would take a stitch or have to take an emergency toilet stop. It was not to be, his pace was very steady and with over an hour of running left to do I had to think of my own condition of not cramping or picking up an injury.

Taking my 10th gel while starting lap 12 was a relief knowing that was the last. At the turn point a hand shake with Keith (organiser) and made the final return. Watching the time in order to get a sub 12 hour, I was able to have a marginal increase in pace and crossed the line for a 11hr 54min.
(Est Run Time 4hr 40min for 46km).

Finish

Thanking Bob and his wife Grace at the finish line, congratulated the winner and made my way to the lake, dived in and tried to cool down. I was completely shot but relieved. 2nd was a great result, which I realised when my mother began screaming it out! It was very pleasing to tell Adrienne my wife and Honey my eldest daughter the good news, they along with our youngest daughter have suffered the triathlon widow scenario over the last few years!

When reflecting on being 8 minutes off the lead, I have, over the last week considered the “what if” and “if only”. 48 minutes where taken off my last Ironman time so progress was made.
An Ironman distance race is an immense undertaking and sacrifice. Crossing the finish line is the main objective.
Now the blues have given me the itch to return…

PS: No Power-meters, Heart rate monitors, smart phones or even speedometers were used in training or racing, just a watch!