Middle Distance Triathlon European Championship – Pamplona, Spain.
Build up:
Bike prepped, kit and nutrition packed, we set off for our 36h ferry from Portsmouth to Santander. It was nice to use this time as enforced taper. The excitement for the race was building now that we were on our ‘holidays’. We arrived in Spain during a thunder storm on Wednesday morning, but the forecast for Saturday (race day) was around mid-20s and sunny. I was naturally slightly anxious about this, especially since the race was due to start at 1330.
The days before the race consisted of (mostly) standard pre race behaviour:
Find a local supermarket to get our pre race pasta etc – check.
Register for the race, buy merch – check.
Run a lap of the run course – check.
Test ride on the bike – check.
Swim in the lake – check.
Pre race shake out run and snatch a Strava crown – check.
The lake was about 30 miles away, which meant the ride was a point-to-point back to Pamplona with a split transition. This presented some logistical challenges, but thankfully we had our car so we could rack bikes the day before and get our swim done. Driving the course meant we could really appreciate how epic the scenery was. There were several technical switch backs to be aware of as well.
Pamps was packed full of Brits. You couldn’t walk down a street without seeing a GB T-shirt, hoody or tracksuit. Not to mention the Ironman kit on display. We even had a couple of GB guys for neighbours in our hostel. Everyone met for a pre race brief in the team GB hotel the night before. This was for a photo, a quick power point, and the last chance for a tirade of questions starting with ‘this might be a silly question, but..’.
The morning of the race went smoothly and to plan. Out of bed for about 0900 (probably won’t experience that again), breakfast, prep bottles etc, then left for the bus to get us out to the lake. We arrived and joined the queue to T1 and sort all our kit out. Usual prep stuff and a very quick dip in the lake, then we were herded like cats into T1. Our bikes were racked in order of age group, which meant they could march us down to the lake in order (oldest male age groups, down to youngest). Women age groups would then follow.
We queued through a campsite, down a 40% gradient concrete pathway. I was chatting to the other guys in my age group about how I couldn’t wait to run back up this. Turns out one of the guys was also from the Wirral! Small world. After dunking my hat and goggles in a nearby sink, they were on and I was ready to go.
Swim:
1.9km, 33:26
The lake was fairly calm and turquoise. It was like being back in Austria for Ironman. I started my watch and jumped in. It was a clockwise course so as usual I kept to the left and stayed out of the way of the masses. I felt like I had my rhythm quickly and was swimming well, overtaking people. Round the first buoy then it was roughly 1km to the next one. Sighting wasn’t easy, but I found myself being thankful that the midday sun was high in the sky. Around that buoy, looked for the third which wasn’t there, so I followed everyone else to the last buoy. Feet on dry land and checked my watch. I was disappointed not to be closer to the 30min mark as I felt good in the water (PB is 30:09). This is probably my biggest disappointment on a day of many negatives to come…
T1
I was running (jogging) behind someone who seemed to be trying to block me getting past him. Each time I tried to pass him on either side, he moved in front of me. Slightly annoying, especially since he was GB. Maybe he wasn’t doing it on purpose, but it certainly made me think about the competitive nature some people would have during this race. I wasn’t here for that and was looking forward to a nice day out… into the change tent, bike kit on, wet kit into the bag, grabbed my bike and headed out of transition.
Bike
52.5 miles, 2:41
The ride was mostly rolling with a few climbs. It had some long straight roads with the opportunity to get some speed, and also some technical descents with a few switch backs. There were 2 aid stations, at 25 and at 40 miles. My plan was to make do with what I had until the second aid station, then pick up an iso drink.
From the start I felt relaxed and able to push, but I went through my bottles fairly quick, swapping between carb mix and electrolytes. I had to pick up an iso drink from the first aid station. It was a smaller bottle though, so I found myself trying to be conservative. Without a power meter, I was trying to work at 7/10 RPE. I planned to have 3 gels on the ride as well.
It felt like everyone was flying past me. I overtook some people, but not many. I tried to remind myself that I needed to save myself for the run and not to worry about everyone else. In a highly competitive field it’s quite difficult to hold yourself back though. Second aid station, 2 new (small) bottles. Finally got rid of that leaky Ironman bottle.
The last 10-15 miles were a bit of a slog. I knew I was getting close to T2 and I couldn’t wait to get off the bike. Every incline was now sapping my legs and my quads were aching. Cramp was starting to set in in my feet too. This has happened before, but usually in the last 10 miles of a hot Ironman bike (Ironman Ireland and Hamburg springs to mind). Finally at the dismount line and my feet were on the floor.
T2
Nothing special happened here. Walk / jog to my number, bike racked. Run kit was in a box by our number under the bike. I nearly burnt my hand picking up my spare gel, it had been sitting in the sun all day and would probably give me third degree burns if I had it now. Shoes on, necked what fluids I had left on my bike, then out of transition.
Run
13.1 miles, 2:09
The run was a 3 lap course involving tarmac, trails and cobbles along the bull running route. It was very scenic through the old town and was an enjoyable run when I did it a few days ago with Dani. I started off steady, keeping a bit of a bounce but was conscious not to go sub-8 min/mile pace. I felt reasonably good but my feet were burning with cramp and I was already starting to think this was going to be a long run.
The first aid station was around mile 2. I wanted to be quick so I grabbed a drink of water and got moving. I regretted this a few minutes later as the cramp was getting worse and I was really thirsty. I started taking walk breaks to let the pain in my feet settle. I found myself thinking how will I finish this run? I didn’t want to walk the next 10 miles. I changed my plan and decided to drink EVERYTHING at the next aid station. I’ll just throw the kitchen sink at myself and hope it gets better.
After a bit of running and walking, I got to the next aid station and got stuck into the iso, coke and water. I was also carrying 2 of my gels, so had one here too. I had the one that wasn’t burning hot.
The remainder of the first lap and the second lap was pretty much the same. There was great support from other GB runners, everyone seemed to be suffering in the heat (apart from the Spanish). The crowds were great too, plenty of British accents could be heard but it was nice to hear Spanish people shouting ‘Go Rutherford!’. The bull running street had turned into the party zone and it felt like I was in Tenby again.
The third lap saw an improvement! I’d had my second gel (which had cooled down) and my foot pain was definitely calming down but I had no speed. The Wirral guy in my age group passed me and I had nothing left to catch him. I’d been in front of him in T1 and T2. I was pretty sure I was now at the bottom of my age group – at least out of the Brits. I didn’t care, I was happy that I didn’t have to walk the whole thing and I was able to get moving a bit more in the third lap. I made it through party street and into the town square where I could run down the finish with a smile, because despite how the race had gone, I did actually enjoy it. The final test was bending down so a kid could tie the neckerchief around me. I waited around 15mins, then Dani came down to join me in the recovery tent.
Overall time: 5:34:52
The heat played a massive role in how this race went for me. Starting at mid day probably didn’t help with that either. I’m really proud to have represented GB in one of the most competitive age groups, it was a great experience and probably one of the toughest races l’ve done. My age group position was 31/34. There were 3 DNFs, so technically I wasn’t last, right?
