PROLOGUE:
Yes, I’m doing a prologue. This will be my 5th Ironman, but will feel very different compared to the last 4.
Rewind to July 2023, I had just been humbled on the streets of Bolton. Images of me walking in Queen’s Park are still etched in my mind. In the reflections that followed after the race, I knew I needed a different approach to my training.
I’d never had triathlon coaching before, but knew several coaches and people being coached. I was already being coached for my swimming under the experienced eye of Bryan Riley at Triathlon Swim Squad. I also had a front row seat watching how Dani was improving under his coaching. For these reasons I sent Bry a text, asking to discuss triathlon coaching. I needed the structure, the accountability, and a membership to Training Peaks it seemed. Bry asked if I wanted some time to relax after Ironman UK, I said let’s get started. By the middle of July, my training for Ironman Austria had begun.
A well timed move back to the Wirral soon followed. I felt like I needed to add something else to supplement my training. I left Wirral AC back in 2019 and I’ve missed being in a running club ever since. There just so happened to be a running club local to where we moved to. I knew of UTS because of the number of inspirational people on social media running in their black vest, pushing their own boundaries. Unfortunately I only had a few training sessions with them before a double marathon challenge for charity lead to an injury. Since then I’ve tried to stick to the program a bit more and do as I’m told (which is why I decided to sell my place for the Chester 50 mile ultra marathon).
At the start of the year I took part in a series of short Zwift races with Total Transition Tri club against other clubs in the North West. The change in training stimulus and competitive nature of the races gave my FTP a good boost, improving my power on the bike. Going into my taper, I was feeling physically and mentally ready.
Race Report – Ironman Austria
Two years of planning with Dani, this Ironman was to be part of a road trip and holiday. Early mornings and two full days of driving, we arrived at our hotel safe and sound, in awe of the sights around us. Clear turquoise water in the lakes and snow capped mountains, we felt like we were on a post card.
Our first day began with another early start for a bike and run recce, whilst checking out the canal we’d soon be swimming in. We got ourselves registered, bought some merchandise, then ate some currywurst and schnitzel. As what can only be described as a reward for spending money on 2 Ironman races last year, I had qualified as an Ironman bronze ‘All World Athlete’. This meant I got to wear a gold swim hat and was also given some fancy stickers and a luggage tag in registration. I had surely won before I’d even started the race!
The next day we drove around the beautiful bike course, made notes on the lumpy bits, racked the bikes in transition and had a catch up with fellow club members Paul and Cathy. The weather forecast for race day was looking like mid 20s with a bit of cloud cover. Slightly warm I thought, but thankful for the cloud cover.
Up at 0330, planning to leave the room at 0415. Dani insisted she didn’t need to be up so early and would only take 30 mins to get ready. I know better than to argue, maybe on Ironman #3 I can remind her that maybe she needs a little longer. Anyway, bottles filled with carb drink mix and bags packed, we left the hotel shortly after 0415.
The temperature was a nice 12 degrees. We had nearly 3 miles to walk to transition. After about 1 mile we felt some splashes of rain. It had been pretty hot since we arrived in Austria so it was nice to see some rain. The splashes became more frequent and before we knew it, it was pouring down. I was wearing my carbon plate trainers for the marathon (with my only pair of socks). Whoops!
Looking like a pair of drowned rats, we arrived at transition. Standard behaviour from people at these events, queues for track pumps, inflating tires to the exact amount of PSI, and looking anxious about taking the plastic bags off their bikes. Me and Dani just took it in our stride. We found some cover, got lubed up and put wetsuits on. A bit early for wetsuits I thought, but at least we’ll be warmer wearing them.
I was keen to do a warm up swim, but decided I wouldn’t get much benefit. I wanted to be in my swim pen (1:00 – 1:10) with plenty of time so I could get to the front as I’m usually swimming passed people. Dani went into the neighbouring pen and we were stood next to each other while waiting for the start. This was nice because there’s usually an awkwardly long period of time, standing around while people are peeing in their wetsuits.
A canon was fired, some European pop songs started playing (no AC/DC) and we slowly began snaking around barriers toward the lake. People were soon lifting barriers and jumping the queue. I couldn’t help but think, why are you in this pen if you think you’ll be quicker?
While snaking toward the start, I saw Dani a final time and a couple of guys I’d ridden with back home, Ben and Johnny.
The Swim (Aim to beat PB of 1:05 in IMUK ‘23)
Leaky goggles are a common problem for me in races. I usually need to get my face and goggles fully submerged before I can get a good seal. I had a plan for this. I was next in line, the woman told me to go, so off I went. Galloping down the sandy bank and diving into the water like a pro (I’ve now seen the photos and this was not the case). I got into space after about 25m then stopped to adjust my goggles and make sure I had a good seal. Done, no problems from them for the whole swim! | powered up the side, overtaking and occasionally moving out wider to get past people. Sighting was no problem. I kept thinking back to my 1-1 swim session with Bry: long strokes, relaxed fingers, elbows up, legs together.
I had some left shoulder pain which is normal during any swim. It usually settles after I get the chance to stop and shake it off. I hoped it would settle on its own and I think it did, it wasn’t there at the finish. However, several of my fingers on my left hand gradually became numb as the swim went on and by the end they were completely dead. I must have a nerve impingement somewhere, maybe in my shoulder? Nothing I’m concerned about!
I came in closer to the buoys for the turns. After the second turn back toward land, I had the sun in my eyes. Dammit. Apparently my budget goggles weren’t designed for coping with direct sunlight. My tactics of staying out to the right weren’t great as I kept veering off course. I needed to get behind people to make sighting easier. This worked well and I seemed to be with people doing my speed.
The final 1km was through the canal, we’d been told on the race brief it was the faster segment of the swim. We’d also been told not to go too wide as it’s shallow and there’s plant life that’ll slow you down. I arrived at the canal and it was busy. I was swimming a couple of strokes, sighting, another couple of strokes, sighting, looking for gaps. Very frustrating. There was a clear gap along the right side, I thought let’s give it a go! I concentrated on my stroke and shot down the right hand side like a rocket, passing people in the middle and within touching distance of spectators sitting on the bank. I couldn’t believe my luck. On one occasion my hand brushed against a concrete step under water. Other than that, no problems!
I turned and exited the canal.
I quickly pressed the lap button on my watch (which was partially covered by my wetsuit sleeve). The volunteers were reaching for my hands to help me out and what ever I was stood on was a bit unsteady, so I took their hands. Once I was clear, I pulled my sleeve back and looked down at my watch but the data screen had already moved onto my time in T1! I had no idea what time I did for the swim and didn’t know until I finished. I beat my PB by 1 minute, completing the swim in 1:04.
T1
The long run to transition was thankfully on a red carpet down a major road. Loads of spectators either sides of the barriers. Slow down and steady your breathing I thought. I found my bag, got changed, grabbed my bike and off I went.
The Bike (Aim to eat enough nutrition and feel good going into the run)
My legs felt good, I started off pushing it but staying in my comfort zone. This is the strongest my legs have ever felt in
preparation for an Ironman, so l was kind of in the unknown. I didn’t want to push too much and result in blowing up on the run.
The elevation for the first 10 miles was slightly rolling, which made it nice and quick so l decided to just go with it. I was keeping up with all the shiny TT bikes on my road bike with clip on bars. When we did come to an incline I was able to glide past them! I kept thinking I should be taking it easy, but I felt good and it didn’t feel like it was too much effort.
By the end of the first lap and after the biggest incline I was feeling it a bit. I thought maybe now it’s time to ease off, but remembering the fast 10 mile section coming up at the start of the lap, l’d see if I could settle into that and pick up some speed whilst feeling good. I did! Relieved I was feeling better, I started thinking that maybe by the end of this second lap I could be struggling again due to last climb.
During the ride there were several spells of rain which made the descents a bit sketchy. The temperature was still ok, but I was getting cold doing 30mph on the descents and getting pelted with rain. The whole time I was wishing I had a spare pair of socks in my run bag! Lesson learnt.
My main aim for the bike was to feel good enough to have a decent run, as this is always where my race goes wrong. I kind of stuck to my nutrition strategy. I tried to eat 2 Precision Hydration carb chews every 30 mins. Each one had 15g of carbs. I was also drinking an electrolyte and carb drink mix, but I underestimated how many sachets I would need, so I only had enough for 4 bottles. I had to pick up electrolyte bottles at aid stations when my own drink had ran out, but I doubt these had any carbs in and I hadn’t trained with them. I made it to transition feeling ok and in 5:49, a surprising PB of 12 mins.
T2
Unclip shoes, swing my leg over and both feet on the ground. Uh oh, legs like Bambi. I haven’t felt like this after a ride in a long time. I put this down to pushing harder than normal on the bike. I attempted a jog but ended up walking to make sure I didn’t fall over. Bike racked, (soggy) trainers on, head for the exit.
The Run (Aim for an average pace of 8-8:30 min/mile)
I left T2 thinking straight and remembering everything I’d practised in training. I took this as a good sign I’d eaten enough on the bike. I kept repeating ‘start slow, build up to my target pace’. The first 5km was good, starting slow and feeling ok. But only ok.
Over the next few miles it became obvious to me that 8 min mile pace just wasn’t in my legs. 8:30 min mile pace was a bit of a stretch too. But 9 min mile was doable, I felt like I was settling into it, but things hurt.
My back was sore, but it felt like my kidneys (I experienced this in Ironman Ireland ‘22 on a very hot day). When I did try to speed up to 8:30 pace, my heart rate also increased a considerable amount. It didn’t feel sustainable, I needed to be running in zone 2. I also had cramp in my feet and toes, something thats happened to me on the odd occasion before. I was like a fighter jet in Top Gun with all the lights and alarms flashing before the pilot has to eject. I was wondering how long I could go for before the wheels fell off. Or the wings? About half way it seems.
I noticed my pace drop once l started the second lap. Random walk breaks were becoming tempting and I eventually incorporated them into my run strategy. I was walking through the feed stations and occasionally another walk in between them. Hopes of a sub 4 hour run were off the table, but at this point I just wanted to get round. I felt like I needed the walk breaks to manage my body and the ongoing issues.
That’s basically how the second half of the run went. Bit of a slog. I kept passing Dani in the middle of the course and exchanging very brief updates with each other. I think she could tell by my face how I was feeling! As I approached the finish, I wanted to milk it, but honestly it felt more like a box ticking exercise.
On reflection:
I’m happy with the overall race and how it went, especially with the improvements in the swim and bike contributing to a PB of 35 mins, finishing in 11 hours 24 mins. I wanted the run performance to be better but I understand why it wasn’t. All the signs continue to point towards nutrition and I think it’s easy to lose focus on your nutrition plan in training. Fortunately I have another chance to work on this with Ironman Wales coming up at the end of the summer #mylastone
