UK 70.3 Ironman - done

It certainly lived up to it's reputation as the toughest 70.3 in the circuit (world).  My day started at 4am and I got to the race for 5.15 for a 7am start.  1,250 swimmers all "rubbered up" in wetsuits for a mass deep water start - it was like a flowing brawl with only short periods where you could relax and glide.  I aimed for 40 mins and that's what I did the 1.2 miles in.  The a 400 yard stagger uphill to transition which took longer than it should have.  My greatest fear was the bike course with 5,905 ft of climbing plus there was a cut off time where you'd be removed from the race.  I entered this race to improve my climbing and due to the cut off time I didn't hang around as not getting to the run would be a disaster.
The bike was tough and there were three extremely steep hills that had many riders reduced to walking but I kept going.  There was one decent that I thought my brakes weren't going to stop me on so you had to give 100% concentration as it was a technically difficult course.  Disaster almost struck as I dismounted the bike - my left quad completely ceased and two paramedics were rushing towards me but I managed to continue without their help.  I had completed the bike in 3hrs 54 min which was under the 4 hrs I had set myself and although the average speed over the 56.4 miles was 14.5 mph I was delighted as I wouldn't like to have walked those 3 hills never mind cycle them.
I have always thought that once off the bike I was home and dry but I'd given more than I should have to ensure I was inside the cut off (I ended up 40 minutes inside it).  Finishing was in doubt as my hamstrings were now beginning to cramp and the run course had 1,300 ft of climbs which was hell (hills are death for hamstrings like mine).  My time on the run was 2 hrs and 3 min for 13.1 miles and I had set a target of 2 hours due to the terrain (I would normally be around 1hr 45 min).  I stopped 3 times to stretch out my hams, each time at the top of a monster climb, but I never resorted to walking as many did.  This is the closest I've ever come to not finishing and had the hams gone it would have been a stretcher case.  But I nursed them round and on the last lap (of 3) kept telling myself that "pain is temporary but failure is permanent" - and it's so true.
Crossing the line was a relief - 6hrs 54 min.  The massage tent had a queue a mile long so I rehydrate, picked up my stuff and drove 7 hours back home to a couple of glasses of champagne - I felt I'd earned them.
I come away from the event wiser and starting to like hills on the bike which is just as well based on my September challenge.  All focus is on the cycling and making sure I avoid cramping up again!

Gone racing!

Full race report to follow on Monday - hope the weather is kind!

Planning for the day

It's more than just a swim, bike & run, you have to plan carefully.  When I did the Olympic distance 2 years ago I forgot my orthotics for my shoes and 1 week after the run ended up at the physio.  So here is my checklist:
Swim: wetsuit. trisuit, goggles, swim cap, contact lenses, heart rate monitor, watch.
Bike: towel, bike, track pump, 2 bottles, isotonic drink, 3 energy bars, 3 gels, tribelt,gloves, helmet, gillet, light waterproof top, cycling top and shorts, sun glasses, socks, shoes, orthotics, arm warmers, bar bag, spare inner tube, bum cream, tool kit.
Run: gel belt, tri belt, 2 gels, running shoes, baseball cap, socks, orthotics.
After race: Compression tights & top, tracksuit, socks.
As you can see it takes a bit of planning and when you come out the water dissy and staggering you are up against the clock and you are trying to remember what you need to do.  The same applies when you get off the bike and all you can think about is how your legs are going to cope with the change and how much you have left in the tank.
It is the challenge that makes it worthwhile and as this is the start of my charity raising that will keep me going.  I'll provide a full report on Monday.

Fear no more

Tonight was my last chance for an open water swim before travelling down to Lake Wimbleball.  My previous one was not pleasant and even made me doubt for a minute that I couldn't complete the 1.9k swim.  But I knew that I'd get my head round it if I had another chance and tonight was it.  I was able to get into a rhythm and glide.  The key is getting off at the right pace and getting into a rhythm as quickly as possible.  However with 1,500 people all starting at the same time I need to be prepared to be punched, kicked and climbed over - should be fun!
My bike came back from the bike shop today and tomorrow morning or night, subject to the weather, I will go out for a short ride and check that the gears are working properly.  The bike course on the event is extremely tough and gear failure in any way could finish me off as the climbs are steep.
Tomorrow night I'll be packing my gear which requires military precision.

Picture this....

Long lie till 7am and went out for a quick 6k run.  It was a beautiful day and this was a great start to the day.  It is a real privilege watching the rush hour drivers getting stressed out as they head in for the "rat race".  Being able to run your own business does have some advantages and choosing when to travel in to the office is definitely one of them - I can do a few hours and have put in a training session and miss the grid lock.
Tonight I had my swim analysed by the coaches on video, including under the water.  There were no nasty surprises but it's never easy seeing yourself making mistakes, especially as you have been told about them before.  But now I have the mental picture and was given some drills which will allow me to improve my technique.  I will work on this when I am in the pool but realistically technical work is sorted in the winter sessions.  Nothing will change before Sunday.
Looking forward to another long lie tomorrow, 7 am, and an open water swim tomorrow night assuming the weather is ok.  I would like to be more comfortable in the open water swim so I don't waste a lot of nervous energy in the event.

Last early rise

That was my last early morning training alarm at 5.35am.  The usual porridge tasted good knowing I'd be having at least and extra hour in bed each day this week.  I didn't do the full swim session as I am letting my body recover this week before putting it through hell on Sunday.  My shoulders had been feeling the strain of the swimming last week but were fine today.  However I did feel a wee twinge in my pectoral muscle so decided to switch to some kicking drills before finishing.
Chocolate milk and bananas washed down by tea and I'm ready to start the week.

Easy rider

Today I tried to get my bike sorted but it needs a new part and it will be Wednesday before it's ready.  So when I went out later with my son, who I'm hoping will take up triathlon to build on his running, I only had access to 6 gears.  He strained his groin on Friday so we went for an easy 24 km ride.  We averaged 15 mph and it was great fun.
I got to spin my legs as did he with no adverse affects on his groin.  Watching him cycle, this is only his second ride on a road bike, it won't be long before he leaves me behind but I will try and extend this as long as possible!
I also learned that a friend of mine who was doing a year of endurance challenges wasn't able to complete Mt Kilimanjaro due to altitude sickness.  It's a reminder that when extending the limits sometimes we are not able to cross the line.  However it's about the journey and having the courage to let everyone know what you are aiming for.  Anyone, including Neil last week, that puts it out there gets my full respect.