Race Report: Ironman UK 2016
IMUK Race Report
Race day came around so quickly. I try to spread out the little jobs of race week across the final few days just to fill the time and keep myself occupied. My to-do-list on Thursday was ‘Steady Run. Sort kit. Massage. Hair Cut.’ I considered that a busy day! It’s a nice time to chill and embrace the feelings that surround race week. Checking the weather and boiling up more pasta all begin to fade into one.
Ironman UK is a well oiled machine, with the Macron Stadium being a perfect venue to host registration, an ever improving expo (if a bit pricey) and location of T2. Nothing mega going on in the goody bag, but if you want to add to your shot of free shower gel, simply do a few passes of the Innocent Coconut Water girl.
The overnight rain had left T1 as a bit of a muddy one. I always leave my bike racked in T1 fairly bare, adding my nutrition, water bottle and spares on race morning. My bike was very damp and needed a wipe down before I could begin the finishing touches. I add my shoes to the pedals, check the correct gearing is good to go. At least I know nothing can get lost or rain damaged overnight if I keep hold of it all.
Ready to rock, time to head to the seeding pens for the rolling start. Time is approaching. Nervous chat fills the air, crossed with the exhaling track pumps and requests for help with wetsuit zips.
Swim: 1:13:12 / AG Rank: 78 / Overall Rank: 518
My first experience of the rolling start, something IMUK introduced last year. The self seeding pens were paying lip service to the idea of everyone being of similar speed but it was pretty tight in there so just finding a space was a bonus. As soon as you cross the matt, your chip starts so get in the water and crack on sharpo. I’m never going to set the world on fire with my swimming. I found in training that my speed and times of reps had plateaued. I wasn’t getting any faster. But I was getting fitter. I could perform a good swim set or steady state swim much more efficiently. I could hold my splits rather than see them drop off. So I adopted this philosophy for my Ironman swim – OK, it doesn’t matter the time isn’t any quicker, but I’m much fresher for hitting the bike – fitter not faster.
The rolling start gave us all plenty more room on the straight length of the swim course, with the usual bottle neck appearing at each buoy. Obviously the course tightening comes with the flying elbows and nonsensical kicking as standard. I lost my hat and goggle as a result, but was lucky to save the goggles and only lose the white swim cap. The swim caps at IMUK are decent quality, Arena ones. I opened mine out the packet and straight on my head the morning of the race, but when swim caps are brand new they are a bit chalky and too new. It came off my head fairly easily, next time I’ll give the hat a good rinse and make sure the first time it goes on is not on the walk to the start line.
Pennington Flash is a purposeful venue for the race start. It’s tough to see further than a foot in front of you so there isn’t much to talk about when it comes to the swim. Just focus on technique, try and find some feet and sight enough to stay on track.
Bike: 5:33:40 / AG Rank: 5 / Overall Rank 65
I started the ride with a single water bottle. The first aid station appears after around 15 miles and is a gentle climb up towards this point. I didn’t want to be carrying the extra weight. I still had the bottle cage fixed on my downtube, as well as the torpedo mount between the areobars. The reasons were two-fold; Running out of T1, pushing the bike holding the saddle makes it very unstable with all the weight at the front of the bike and I also prefer not to climb with all that weight on the front of the bike. Secondly I wanted the option to have two bottles. I took two bottles at each aid station regardless. One for hydration, the other to throw over me but discard. The aid stations on the bike were regular enough for me to not have to carry more than one water bottle if I didn’t need to.
The bike went so quickly. I was overtaking all day. I must’ve overtaken a couple of hundred people. My bike division rank was 5th in comparison to my swim of 78th. Defiantly need to limit the damage of the swim and use the strength of my cycling to move forward rather than catch up.
The two-lap bike course takes in 4 climbs in total, 2 times up Sheep House Lane and twice also up Hunters Hill. The atmosphere was fantastic at both of these locations. The course is also very technical. The descents aren’t straight and gradual, but twisty and fast. I am a confident descender and enjoy using this to marry out that average speed.
My bike was great, I felt fast and comfortable and was able to grind out a solid ride that I was hoping would come together from the training I had been putting in and seeing the gains slowly coming in time for a peak on race day. I experience some cramps in my quads on the final climb up Hunters Hill. I got through it, knowing the roll into T2 was not far away. I took everything I had left in my nutrition. I threw the remaining salt sticks down and as much water as possible, in preparation for a marathon that was beginning to warm up.
Off the bike in bare feet and a painful tip-toe across the car park at The Macron Stadium. I’m ready to run the marathon. I knew I’d had a good ride as it was quiet in T2, not many bikes on the racks. I felt good.
Run: 3:44:13 / AG Rank: 6 / Overall Rank: 74
Off the bike, I was in a confident mood. I felt strong. The first mile out of T2 was a brutal rise through a housing estate before a further 5 miles from Horwich into Bolton Town Centre to begin the laps. It was soon I realised I have lured myself into false pretences about how good I felt.
I headed out of T2 far too excited, far too fast. It was early into the marathon when I started to make deals with myself. The projected marathon time went straight out of the window and I was holding on. Yes, from 6 miles into a marathon, I was in survival mode. I couldn’t face looking too far ahead. There was too much road in front of me. I concentrated on the next 3 yards. I turned my gaze to the floor, sunglasses down and tried to disassociate the pain I was in and let my mind only worry about the next 3 yards. My back was locked, perhaps a result of a slightly over aggressive aero position on the bike or not sitting up early enough on the final roll into T2.
My stomach began to churn and I needed to have a toilet break to relieve myself in the most literal sense of the word. I thought things were going from bad to worse. I ran passed my coach Paul Savage who was well position for my current state of mind! I grabbed a gel at the next aid station, threw down coke and had a feast at most aid stations. I was craving calories and sugar hits wherever possible.
I saw my Mum, Dad, sister, brother-in-law and my new nephew Abel soon after, on the brutal little climb out of Botllon town centre. This was a huge moment for me. I had to keep going. This race had to end on my terms. I slowly began to feel ok and decided to push on until the very end. My feet were in agony, I was hot, depleted and so close to home. I was still unable to ignore the aid stations and had to consider every ounce of energy right up until the final few meters. Any piece of extra effort was coming at a huge cost.
Result: 10:39:52 / AG Rank: 6 / Overall: 74
I’m so proud of myself for not quitting. It was the hardest and most mental battle I’ve had with myself in any race. Perhaps I pushed too hard on the bike? I set off too quickly on the run. I didn’t respect the hilly run course in my training so I was surprised at what came on that 26.2 miles.
It seemed a lot of other guys struggled through the day as well. I ended up 6th in my Age Group which has concequently qualified me for a slot at Kona and a chance to take on the best at the Ironman World Championships on October 8th.
For now, I’m eating and chilling!
Posted on August 16, 2016, in Cycling, news, Nutrition, Racing, Recovery, running, swimming, Training, Useful and tagged bolton, hawaii, IMUK, ironman, Ironman UK, kona, kona 2016, racing, world championship. Bookmark the permalink. 1 Comment.