Here’s Matt Rutherford’s report on his latest Ironman event in Wales. This was billed as his final Ironman before focussing on other things next season.
The warm, turquoise lake of Ironman Austria is now a distant memory.
That was 3 months ago, I was probably the fittest and most prepared I’ve ever been for an Ironman. The tour of Merseyside and a middle distance triathlon followed and I somehow avoided picking up an injury. That gave me about 2 months of a weird recovery / build / taper period.
It was weird because it all seemed to blur together. Physically, I felt like I needed more rest. Mentally, I was running on empty. As my runs were building up to some gentle speed work, some old Achilles problems returned. I became anxious I was losing running speed. I felt like I was out of breath on some easy efforts. My bike rides were building mileage and elevation, but I was struggling for motivation. Coach Bry was turning into an agony aunt, every time I told him about a new niggle or my anxieties, he was there with a timely comment to put out the fire.
It was nearly time for the 2 week taper block. One last hurdle though, the Long Course Weekend (LCW) in Yorkshire. It was great to have so many people from TTTC there. Without turning this into a race report, the 112 mile bike ride went well and was a good opportunity to follow my nutrition plan one last time. The marathon also went very well (slightly faster than planned). The swim, not so well. Gusts of wind in excess of 30mph caused some relentless waves on the exposed reservoir. The organisers shortened the distance from 3.8km to 3km. In the water I struggled to get going and couldn’t control my breathing. Every time I opened my mouth for air, I got water. I also found breast stroke difficult as the waves were hitting me in the face. I would tread water for a bit, then try again. It was exhausting just to keep my head above the waves. I put up with this for 9 minutes, then made my way to a safety boat and climbed / was dragged aboard.
At the time I was 100% certain I’d made the right decision. Seeing others either swimming to shore or climbing onto boats helped to confirm this. I’d later hear that 50% of those entered for the swim either DNS or DNF. Although I was happy for everyone in TTTC to make it out safely, I couldn’t understand why I wasn’t able to do what others could do. These feelings would only increase at the end of the weekend, where all those who completed the full distances for the swim, bike and run would be involved in a big medal ceremony and get a 4th medal. As happy as I was for them, watching Dani, Jon, Martin and Martin get their medals was hard. But huge respect to them and everyone else who challenged themselves in that lake.
Days in Tenby before the race:
Got there on Thursday and went out on a little bike ride with Dani straight away. Up early to register on Friday morning to get a low number (also because I was excited), which would mean my trainers in the pink bag would be fairly close to the beach on the zig zag run to transition. Dani had her sprint tri in Saundersfoot that evening. Ever wondered what a sprint triathlon would be like on a Friday evening on an Ironman weekend in Wales with no closed roads? Madness. Lots of people drinking and lots of cars trying to get through town. It was too loud to hear the marshals trying to control the mount/dismount line outside of transition. The town was buzzing though. A taste of things to come on Sunday. Saturday morning was the opportunity to get a practice swim in the sea. This was my first outdoor swim since LCW and I was nervous. Luckily I was joined by the power couple from swim squad, Jon & Jo. It was pretty choppy, but it felt more manageable than LCW. So I was happy. I wasn’t happy about the size of the jelly fish chilling on the beach though.
Prep:
I looked at the maps. I counted how many yellow buoys were between the orange turn buoys. I drew a map (badly) of the bike course with the aid stations and noted what type of bottle I’d pick up, or if I’d use one of my carb sachets. I knew how often I was going to have a gel and I’d collect extra gels and snacks from my bike personal needs bag. I even used my run personal needs bag for the first time on an Ironman! I bought little bottles of juice, emptied out the juice and filled them with lucozade sport (my go-to drink on long bike rides). I wrapped loads of battenburg cakes in clingfilm. Dani was annoyed I didn’t leave many for her. I listed the miles of aid stations and sellotaped it to my bike. I also did this in Austria but it rained so much it was hard to read. So I wrote bigger. I felt like I had planned for everything. I’d even met with a nutritionist friend to get some ideas of what I could be eating before and during the race.
The morning:
Due to tide times, we had a later start of 0730. We were staying in an apartment on the run route, about a 2 min walk from the beach. Perfect! I got up at 0510, did all the usual stuff and we left at 0600. Transition would close at 0700 which was about a 10 min walk away, so plenty of time I thought. We stepped out onto the dark road and I thought I was seeing things. I could make out silhouettes of people, shoulder to shoulder lining the barriers along the road overlooking the beach. S**t. Best get a move on. The roads were packed, supporters were out in force. That 10 min walk became 15. After sorting my stuff out in transition, I dropped my personal needs bags off and got in a long queue for a portaloo.
It was then time to say bye to Dani, I wasn’t sure if she’d even see the swim as it was so busy by this point. I followed the other people in wetsuits as we queued to get down the zig zag ramps to the beach. I hung my pink bag with my trainers on my hook. I also had a 1 litre bottle of water in there to rinse my feet after the swim. I saw a few ripped bags with trainers on the floor. I hoped my litre bottle of water wouldn’t break out. We were slowly moving forward onto the beach, I zipped my wetsuit all the way up and my heart suddenly sank. I didn’t put Vaseline on my neck! Idiot! I literally Vaselined everywhere else but my neck. I started looking around on the floor where litter had been thrown, in the hopes that someone had discarded a tub of lube. Yes, I know how that sounds. Luckily a woman who was part of the Tenby Aces support crew saw the concerned look on my face and asked if I was ok. One thing led to another and within the group they found some Vaseline for me! Life (or neck) saver. I thanked them and continued my slow walk up the queue.
Normally I’d self seed in the 1:05 – 1:10 area. Currently I was stuck between 1:20 – 1:25, unable to push forward any more. Not the end of the world I thought, my swim will definitely be slower today. The national anthem played, red flares went up into the sky, then that familiar guitar rift started sending goosebumps down my spine. Savour it I thought, I may not be doing many more of these! We started moving forward again, but a bit quicker. They were planning to get everyone in the water between 0730-0750. They warned us that if you were a weaker swimmer then your second lap would be harder due to the changing tide.
Swim:
I was at the front and they shouted go so I started running 20-30m into the water. I jumped in and tried to keep to the left so I’d be out of the way of people. This was probably the hardest section as we were swimming directly into the waves. The waves felt more manageable than LCW as they were bigger and more spaced out – not to say this wasn’t a challenge. Other than the swim on LCW, this would have been the choppiest water I had swam in. I concentrated on riding the waves and not fighting against them. I saw someone clinging onto a safety kayak. Didn’t think about it and kept swimming, expecting panic to hit and I’d lose control of my breathing. But it didn’t happen.
Left at the turn buoy, now onto the long straight section with waves coming from the right. This presented a different challenge as I like to breathe on my right side. With good timing, I made it work! Next turn buoy then it was the fun part – assistance from the waves and being carried back in to shore! I felt like I was flying past other people. Soon enough I was back at the shore for the Aussie exit. The 2nd lap was much the same. My goggles didn’t like being hit with waves, every now and then I had to tread water and empty them out. Very relieved to be vertical on the beach once again! I’ve never been more worried about a swim in any other race, I was proud of this one.
Swim completed in 1:22
I later found out 281 people DNF the swim.
A mix of running and walking past the crowds lining the route on the beach got me to the zig zags. I found my pink bag with everything still inside! I sat down on a low wall opposite my bag, poured water over my feet then whipped my wetsuit off. Trainers on, a few mouthfuls of water, a quick face wash then I was off. I saw someone with sandy feet so gave him what was left in my bottle. Off I went on the 1km run to transition with my wetsuit round my neck. The town was buzzing, the route was lined with crowds and you couldn’t hear yourself think for all the cheering and clapping. I heard Dani shouting my name and I gave her a wave, no chance I would have spotted her. Finally into transition, kit on, grabbed my bike and off I went.
T1: 15mins
Bike:
Relief once I was out of Tenby, all of a sudden it was quiet. I focused on what I wanted from the day. A good run, or just to feel good on the run. So for the first 10 miles I held myself back and watched as people overtook me. It was tempting to go chasing, but I stayed focused and took it easy. I needed to save my matches for the climbs. I thought back to my ‘Matt aged 5’ drawing of the route. I was on the first loop which was undulating, but no hills. It was the most scenic part of the ride too. Before I knew it, I was on the road overlooking the beach at freshwater west. I enjoyed the view on the descent while people zoomed past me on their aero bars. I’d better catch you on the run I thought to myself.
My plan was to drink a whole bottle of carb mix before the aid station on 24 miles. I must have been thirsty because I drank it within the first 10 miles. Stomach cramps followed. I never had these in training. I pulled into the aid station. I threw away my empty bottle, grabbed one full of water and started pouring a carb sachet into it. I heard a familiar laugh and looked up to see the bright orange TTTC kit. Jon was just cycling past as I shouted at him and he shouted back. Right, best get a move on. After a few minutes I caught him up and it was nice to have a chat about the swim. We were both conscious about drafting rules and not riding side by side, so we separated but never really lost sight of the other one, occasionally overtaking each other. It wasn’t long before Jon from triathlon swim squad caught us up. We had a catch up too, morale was high.
I eventually pulled away and didn’t see either of the Jon’s again until the run, but I knew they were never far behind me. The rest of the ride was uneventful, the climbs came and went, tough but manageable. There were 3 steep climbs as we headed back into Tenby, the third was the infamous ‘heartbreak hill’. Very similar to windmill hill in Ironman Ireland. People closed in around you, shouting and cheering you up the hill, so close you can smell the beer on their breath. An amazing experience. Unfortunately I don’t look very happy in the photos.
The miles ticked by and so did the hills. The rain had started and I was now struggling with my gels. My stomach cramps were made worse with my carb intake. I started drinking the electrolytes from aid stations so at least my muscles might not cramp. I finally pulled into transition. Bike racked, then I walked round to the tent for my run bag, no rush. Fresh socks on as I squeezed the water out of my bike socks. I had flashbacks to Ironman Austria when I regretted not having spare socks. Good, proof that I am learning from these reflections.
Bike completed in 7:00
T2: 8mins
Run:
I bounced out of T2. BOUNCED! I felt great! This is it, I didn’t burn all my matches and I’ve fuelled well enough on the bike for this moment. I didn’t want to waste it. Whenever I thought too much about the finish line and running under 4 hours, I could feel myself getting emotional which would mess with my breathing, I’d almost start hyperventilating. Take it easy, focus on a nice steady pace and breathe. I aimed for 8-8:30 min/mile pace on the flat. But the flat didn’t last very long. Once I was out of the crowded streets of Tenby, I was on the hill. The hill lasted for about 1.6 miles. You run around a cone at the top to start the descent, then you turn up another road and start climbing again. Another cone, then descend. I tried to take it easy when climbing and hold myself back a bit. Then on the descent I let myself go a little quicker to make up time.
The second lap was similar, but I was starting to really struggle with my stomach. Anything I put in my mouth made me want to be sick. I also couldn’t decide if I needed the portaloo. But it was pouring with rain now and peeling my tri suit off was not an option unless I was getting in the shower. I stopped a few times to retch, but wasn’t sick. My stomach didn’t like the electrolyte drinks at the aid stations. I decided to fall back onto my plan B and grab a small bottle of lucozade from my personal needs bag. And a Battenberg – eating anything is better than nothing. I’d eat a small amount before I couldn’t manage any more, then got running again. My pace was slowing down, my stomach issues were distracting me and I was losing focus. I didn’t let it annoy me and kept plodding on.
Onto the final lap, the last climb up that hill. It was dark now and there were floodlights lining the road. I forced myself to eat a gel which worked and fortunately I didn’t throw up, it gave me a much needed boost. I collected my final wrist band and began the descent. 2 miles to go, I looked at my watch and tried to do the maths. I quickly realised I’d go over 4 hours. That’s ok I thought, I’m still on for my Ironman run PB. Not bad on a hilly course after a hilly ride! Back into Tenby and I finally started soaking up the atmosphere in the town. I eventually got to the red carpet and milked it a little bit. The more I cheered at the crowd, the more they cheered back! Across the line and I was done.
Run completed in 4:10
Overall time 12:55
98/309 age group (my highest age group finish)
453/1631 all finishers
Monday morning:
Breakfast with the swim squad then off to the awards ceremony with guys from total transition. After completing Ironman Ireland in 2022, Ironman UK in 2023 and now Wales 2024, I was given the Ironman Tri Nations award (basically a little plaque). It was nice to stand on the stage, especially since I’m not competing to get on the podium! I stayed for the world champs slot allocation and was surprised to see I could have a roll down place! It was a hard decision, but I turned it down. My bank balance appreciated it though.
This was the toughest Ironman I’ve done and it’s easy to see why so many people come back to do it again, or even as a supporter. I feel like I’ve ticked off the Ironman races that I decided to do a few years ago. I’m interested in wearing a tri suit with my name on at age group races next year. Of course, I could be tempted to make a return to Ironman racing if it was the right one.
*Coming out of retirement for Ironman Leeds 2025!
