Another year, another ironman report !
As most of you know, I returned this weekend to Roth in Bavaria (Germany) for my 2nd Challenge Roth (3rd Ironman) race. The reasons for returning to the same race a 2nd year on, were twofold, - first that it was such an amazing event, and secondly, because I had been disspointed in 2009 to be forced (by nutritional problems/mistakes) to walk a large part of the run - and didn't feel that I had achieved what I could on the course.
Needless to say, I had a few demons out on the course, and was eagerly anticipating our second meeting :-)
The weather, building up to the day, had been stinking hot with temperatures of over 37, but we were lucky both that the canal temp stayed low enough for wetsuits to be allowed, and thunderstorms the day before the race left us with a much more manageable temperature (30 ish on the day).
Bavaria is a stunning location for the race and somewhere we'll be retuning to holiday in the future. On this trip I had my mum & step-dad along for support and happily my wife and inlaws made a suprise last minute trip across meaning that I had a fantastic amount of support all along the course which really was invaluable.
As last year we stayed at the Lindwirt Hotel in Grobweingarten - a fabulous place which I would recommend to anyone going to the area.
Racewise I'll try and make this brief - but this will be tough as it's a long day with so many highs & lows along the 3800m swim, 180k bike & 42.2k marathon !!
Saturday - register, rack, try really hard not to get too hyped up by the incredible atmostphere down at the canal - 3300 bikes, and quite a buzz !
I actually slept well the night before the race which was a huge blessing (this was largely due to having an appalling night's sleep the night before !!) - not a recommended strategy but worked ok in the end.
Sunday - Stuff as much breakfast down as I could manage, and then begin applying two coats of all day sun block. Last few bits together and off we go. Got to the race start a bit late due to traffic, so had to rush around pumping tyres, sorting drinks etc, but I made it to the water's edge, with my wetty and goggles, just in time.
The start is in waves and the pro's were off first at 6am, followed by a reasonable gap and then the sub 9 group (sub 9 hours is an awesome achievement in ironman - at this event it gets you your £300 entry fee back, free entry next year, and a 'unique' finishers t-shirt). My wave was first of the 'normal' age groupers at 6:40. The waves then continued every 5 or 10 mins until 8:30 ish !
I had planned on slow & steady - long smooth strokes for the swim, to keep relaxed with such a long day ahead. In the end, the rocking music, huge pa system, helicopters, hot air balloons and water cannons caused me to be a bit over eager with my start - and I swam the first 100m in the 'dishwasher' (the group at the front tend to fight it out and create a lot of white water aka the dishwasher). I got a hefty punch in the eye for my trouble and that helped remind me about the slow and steady plan. Actually, in the end I was a bit too 'slow and steady' and finished the swim very comfortable (except my eye :-) in 1hr 6min. (2 mins behind last year).
A quick transition in 2 mins ish and out onto the bike.
The bike leg, what can I say - 112 miles is a long way. A really really long way. The course is a rolling 2 lapper with one significant climb and lots of exposed flattish roads through the stunning forests and hop fields. The roads are perfect and the support is insane. Every small town is out having a party with music, pa systems, bands, horns & anything that will make a noise - and miles of tables lining the roads where the locals all sat cheering, eating sausage and drinking beer.
And the Solarberg - wow - a 2 mile climb with 50,000 screaming supporters who appear to fill the road - only parting just wide enough to let you though as you approach. It's deafening, and quite daunting, having people inches from you, cheering, blowing trumpets and patting you on the back as you climb the hill. A really unique experience which 'carries you', grinning, for the next few miles.
I had a target for the bike of 4hrs 52m, which I felt pretty confident at achieving - my test 100 mile TT a few weeks before was done in 4hrs 20m, so that should have been ok. Annoyingly I found myself slipping from this and the course felt tougher than in 09. Many of the exposed long sections had a horrid head wind which got worse as the day went on (good news for the pro's who started early - ugly for the latest starters). In the end I finished in 5:02, 10 mins down on my plan, but a minute up on last year, and massively up on my overall position at this stage in 2009.
[Since returning I've been told that the age group bike splits were down by an average of about 10 mins on 2009, which wasn't a huge deal for me, but for people trying to break the magic 9 hrs, it had a huge impact - with the number of sub 9ers dropping from 70 in 2009 to under 30 this year !! (to put this in perspective there were 80 pros racing, so not even all the pro's went sub 9 hrs) ]
Other than my time being a touch down, the bike section went well without any major incidents. It's a non-drafting race and so you're on your own for most of the time, just trying to keep to the routine of drinking and eating energy gels whilst maintiain a big effort hour after hour. Seeing supporters along the way, and unique bits like the solar, help to break up the course which is as much a mental challenge as it is physical (it's so tempting to easy off for a while !).
Another fast transition (sub 2mins) and I was on to the the marathon. I had a whole bunch of things running though my mind for the run... my knee had been hurting on the bike, would it be a problem for the run? Had I eaten too much (or too little) on the bike - and would I have the same nutrition problems as 2009? Would my new nutrition plan of less gels and more coke work for the run? Would my hamstring problems from the Brighton marathon in April come back to haunt me? Would my lack of long runs (just one 16 miler in the last 3 months) mean that I would fall to bits towards the end?? I was starting a marathon at just before 1 pm, after a pretty tough morning, a lunch break was out of the question, I just had to get on with it.
After my fast bike split, I was up with some very quick guys and they tore out of transition like the wind. Initially I went with them (it's easy to think the day is almost over) but after a first km of 4:10, I gave myself a stern talking to, and eased back to my planned 5min per km. The day was warming up and I kept reminding myself that it's all about the last 10k. 5 mins per km felt very comfortable and the course is mostly flat along the canal and through more superbly turned out towns and villages - it seemed that everyone in Bavaria was out to cheers us and to eat BBQ (which smelt pretty good !)
I passed 10k in 49 mins, having missed the first couple of aid stations and walked thru the rest to ensure I drank a cup of coke and got a few sponges under my hat to keep my cool. The km markers kept coming up nice and often and I kept chugging out the same pace. From 10k to 30k was mostly comfortable, although there were inevitably a few tough bits where your body starts to suggest that this was a bad idea ! I stuck to the strategy of walking the aid stations, drinking the coke, and sponges over my head. Every so often the supporters had hoses which were great to keep us cool. I decided to not have any more gels as the coke seemed to be working and I didn't feel too bad (this is very relative - after 8 hours racing, not too bad is 'different' :-). I found I listened to my body and when I felt good I started to pick the pace up a little, which, when combined with the bad bits, meant I was holding close to my 5 mins per km (I lost 3-4 mins over this 20k, & got to 30k in about 2:33).
I passed my supporters a few times around some dog-legs in the 26-32k area, and when I left them for the last time, I knew I was heading home - and felt pretty solid. It was time to start risking a stronger pace. 10k to go, I dropped a touch under 5 mins per km. 8km... it feels better going faster? maybe I'm using different muscles... push a bit more, maybe 4:50 per km - and I'm passing people like nobody's business... hmmm anyone start a bit too fast :-)
5 km to go and I'm mentally home, really flying now, I'm cheering the crowds and they respond with huge cheers. The streets are lined for at least the last 5km. At around 3 km to go is one last short sharp hill. Dig in, hurts like hell, mum's at the top, barely manage to acknowledge her. A loop of Roth town center - immense support here, and just keep it going. I'm both loving and hating the final 2 kms. I entered the grandstand, cheer the massive crown, kiss the wife (who managed to get a great spot on the front) and under the finish. Stop.
I had been wanting to stop for what seemed like forever. And it feels great. And a very very pleasing result, the best I could have managed on the day. Finished with a 3:29 marathon :-) :-) :-) Overall 9:42. 160th of 3300. 10th Brit
Carried thru for water, massage. Felt pretty nautious for 24 hrs but still managed to enjoyed the treats of Bavaria - beer, beautiful lakeland scenery, meat focussed meals, more beer.
Thanks for all the kind well done messges.
DO THIS RACE.
Stuart
As most of you know, I returned this weekend to Roth in Bavaria (Germany) for my 2nd Challenge Roth (3rd Ironman) race. The reasons for returning to the same race a 2nd year on, were twofold, - first that it was such an amazing event, and secondly, because I had been disspointed in 2009 to be forced (by nutritional problems/mistakes) to walk a large part of the run - and didn't feel that I had achieved what I could on the course.
Needless to say, I had a few demons out on the course, and was eagerly anticipating our second meeting :-)
The weather, building up to the day, had been stinking hot with temperatures of over 37, but we were lucky both that the canal temp stayed low enough for wetsuits to be allowed, and thunderstorms the day before the race left us with a much more manageable temperature (30 ish on the day).
Bavaria is a stunning location for the race and somewhere we'll be retuning to holiday in the future. On this trip I had my mum & step-dad along for support and happily my wife and inlaws made a suprise last minute trip across meaning that I had a fantastic amount of support all along the course which really was invaluable.
As last year we stayed at the Lindwirt Hotel in Grobweingarten - a fabulous place which I would recommend to anyone going to the area.
Racewise I'll try and make this brief - but this will be tough as it's a long day with so many highs & lows along the 3800m swim, 180k bike & 42.2k marathon !!
Saturday - register, rack, try really hard not to get too hyped up by the incredible atmostphere down at the canal - 3300 bikes, and quite a buzz !
I actually slept well the night before the race which was a huge blessing (this was largely due to having an appalling night's sleep the night before !!) - not a recommended strategy but worked ok in the end.
Sunday - Stuff as much breakfast down as I could manage, and then begin applying two coats of all day sun block. Last few bits together and off we go. Got to the race start a bit late due to traffic, so had to rush around pumping tyres, sorting drinks etc, but I made it to the water's edge, with my wetty and goggles, just in time.
The start is in waves and the pro's were off first at 6am, followed by a reasonable gap and then the sub 9 group (sub 9 hours is an awesome achievement in ironman - at this event it gets you your £300 entry fee back, free entry next year, and a 'unique' finishers t-shirt). My wave was first of the 'normal' age groupers at 6:40. The waves then continued every 5 or 10 mins until 8:30 ish !
I had planned on slow & steady - long smooth strokes for the swim, to keep relaxed with such a long day ahead. In the end, the rocking music, huge pa system, helicopters, hot air balloons and water cannons caused me to be a bit over eager with my start - and I swam the first 100m in the 'dishwasher' (the group at the front tend to fight it out and create a lot of white water aka the dishwasher). I got a hefty punch in the eye for my trouble and that helped remind me about the slow and steady plan. Actually, in the end I was a bit too 'slow and steady' and finished the swim very comfortable (except my eye :-) in 1hr 6min. (2 mins behind last year).
A quick transition in 2 mins ish and out onto the bike.
The bike leg, what can I say - 112 miles is a long way. A really really long way. The course is a rolling 2 lapper with one significant climb and lots of exposed flattish roads through the stunning forests and hop fields. The roads are perfect and the support is insane. Every small town is out having a party with music, pa systems, bands, horns & anything that will make a noise - and miles of tables lining the roads where the locals all sat cheering, eating sausage and drinking beer.
And the Solarberg - wow - a 2 mile climb with 50,000 screaming supporters who appear to fill the road - only parting just wide enough to let you though as you approach. It's deafening, and quite daunting, having people inches from you, cheering, blowing trumpets and patting you on the back as you climb the hill. A really unique experience which 'carries you', grinning, for the next few miles.
I had a target for the bike of 4hrs 52m, which I felt pretty confident at achieving - my test 100 mile TT a few weeks before was done in 4hrs 20m, so that should have been ok. Annoyingly I found myself slipping from this and the course felt tougher than in 09. Many of the exposed long sections had a horrid head wind which got worse as the day went on (good news for the pro's who started early - ugly for the latest starters). In the end I finished in 5:02, 10 mins down on my plan, but a minute up on last year, and massively up on my overall position at this stage in 2009.
[Since returning I've been told that the age group bike splits were down by an average of about 10 mins on 2009, which wasn't a huge deal for me, but for people trying to break the magic 9 hrs, it had a huge impact - with the number of sub 9ers dropping from 70 in 2009 to under 30 this year !! (to put this in perspective there were 80 pros racing, so not even all the pro's went sub 9 hrs) ]
Other than my time being a touch down, the bike section went well without any major incidents. It's a non-drafting race and so you're on your own for most of the time, just trying to keep to the routine of drinking and eating energy gels whilst maintiain a big effort hour after hour. Seeing supporters along the way, and unique bits like the solar, help to break up the course which is as much a mental challenge as it is physical (it's so tempting to easy off for a while !).
Another fast transition (sub 2mins) and I was on to the the marathon. I had a whole bunch of things running though my mind for the run... my knee had been hurting on the bike, would it be a problem for the run? Had I eaten too much (or too little) on the bike - and would I have the same nutrition problems as 2009? Would my new nutrition plan of less gels and more coke work for the run? Would my hamstring problems from the Brighton marathon in April come back to haunt me? Would my lack of long runs (just one 16 miler in the last 3 months) mean that I would fall to bits towards the end?? I was starting a marathon at just before 1 pm, after a pretty tough morning, a lunch break was out of the question, I just had to get on with it.
After my fast bike split, I was up with some very quick guys and they tore out of transition like the wind. Initially I went with them (it's easy to think the day is almost over) but after a first km of 4:10, I gave myself a stern talking to, and eased back to my planned 5min per km. The day was warming up and I kept reminding myself that it's all about the last 10k. 5 mins per km felt very comfortable and the course is mostly flat along the canal and through more superbly turned out towns and villages - it seemed that everyone in Bavaria was out to cheers us and to eat BBQ (which smelt pretty good !)
I passed 10k in 49 mins, having missed the first couple of aid stations and walked thru the rest to ensure I drank a cup of coke and got a few sponges under my hat to keep my cool. The km markers kept coming up nice and often and I kept chugging out the same pace. From 10k to 30k was mostly comfortable, although there were inevitably a few tough bits where your body starts to suggest that this was a bad idea ! I stuck to the strategy of walking the aid stations, drinking the coke, and sponges over my head. Every so often the supporters had hoses which were great to keep us cool. I decided to not have any more gels as the coke seemed to be working and I didn't feel too bad (this is very relative - after 8 hours racing, not too bad is 'different' :-). I found I listened to my body and when I felt good I started to pick the pace up a little, which, when combined with the bad bits, meant I was holding close to my 5 mins per km (I lost 3-4 mins over this 20k, & got to 30k in about 2:33).
I passed my supporters a few times around some dog-legs in the 26-32k area, and when I left them for the last time, I knew I was heading home - and felt pretty solid. It was time to start risking a stronger pace. 10k to go, I dropped a touch under 5 mins per km. 8km... it feels better going faster? maybe I'm using different muscles... push a bit more, maybe 4:50 per km - and I'm passing people like nobody's business... hmmm anyone start a bit too fast :-)
5 km to go and I'm mentally home, really flying now, I'm cheering the crowds and they respond with huge cheers. The streets are lined for at least the last 5km. At around 3 km to go is one last short sharp hill. Dig in, hurts like hell, mum's at the top, barely manage to acknowledge her. A loop of Roth town center - immense support here, and just keep it going. I'm both loving and hating the final 2 kms. I entered the grandstand, cheer the massive crown, kiss the wife (who managed to get a great spot on the front) and under the finish. Stop.
I had been wanting to stop for what seemed like forever. And it feels great. And a very very pleasing result, the best I could have managed on the day. Finished with a 3:29 marathon :-) :-) :-) Overall 9:42. 160th of 3300. 10th Brit
Carried thru for water, massage. Felt pretty nautious for 24 hrs but still managed to enjoyed the treats of Bavaria - beer, beautiful lakeland scenery, meat focussed meals, more beer.
Thanks for all the kind well done messges.
DO THIS RACE.
Stuart
wow , amazing stuff. Sounds so so tough but you did it with no problems. Great write up, brings it to life!
ReplyDeleteAwesome result and great report. :-) Well done!
ReplyDeleteThanks Stuart most of us have no idea what's involved it must make the SCCU 100 seem a walk in the park in comparison!
ReplyDeleteStuart only just read your write-up Excellent well done a fantastic result.
ReplyDelete