Challenge Roth 2012

The numbers don’t begin to tell the story of my race, but here they are anyway!

Swim            0:52:08

Bike              5:46:26

Run              4:12:01

T1 & T2         8:15 (3:31 & 4:44)

Total               10:58:48

4.30am on race day!

This race had been booked for almost a year.  It was my main focus for the whole of 2012.  I picked it for three reasons.  

• Firstly, it is supposed to be a very fast course.  I was hoping to reduce my Ironman best time and this course would give me a very good chance of that.  
• Secondly, popular opinion suggests that this is the best Ironman distance event outside of Hawaii.  I wanted to experience that.  
• Thirdly, and perhaps most importantly, some of my very best friends were also racing it this year.

Race Start

The race was not a mass start, but started in waves of about 300 athletes in each.  The professionals and sub-9 hour elite athletes were starting at 6.30am.  Further fast athletes (yellow caps) started at 6.40am, then the females at 6.45am.  A wave started at 7am (blue caps), then my wave at 7.05am.  They continued at 5 minute intervals until 7.45am.

I watched Alvin start with the professionals and the very best age groupers.  It was an awesome sight.  Thousands of spectators along the canal, giant hot air balloons in an adjacent field, the early morning sun hovering above the trees and the sense of anticipation in the air.  The cannon boomed and the race, and the long day, had begun.

MerseyTri - rocking all over the world

With the race started, I had 35 minutes to go until my wave start.  I went back to my bike where I had left my swim stuff and began getting my wetsuit on.  It is not a quick or easy process!  My new Blueseventy Helix wetsuit is fantastic, and fits beautifully when it is on, but it is quite tight and tricky to get into.  I spotted the MerseyTri gang – who all had much later starts than me - in another corner of transition.  I made my way over to say good luck and to get some help with the zip on my wetsuit!  In hindsight, this was one of my favourite moments of the day.  Six of us standing together, laughing and joking, dancing to the music (which by now was Status Quo ‘Rocking All Over The World’) all the while having great respect for one another knowing (and fearing) what lay ahead of us.

I said my goodbyes and wished everybody good luck before making the lonely march to the swim start area.  Before I got into the water, I looked around at the crowds on the other side of the canal and immediately I spotted Lynn and the other MerseyTri supporters, the #triwags.  I waved my arms hoping that they might see me.  It took a while but they did!  I was so excited to see them all prior to the start, I actually started jumping up and down!  Steady Bryan it’s a long day ahead!

Swim

Spot the excited one?!

I positioned myself on the second row of the swim – as I couldn’t get near to the front.  Then the start rope lifted and the cannon boomed.  We were off!  I swam water polo style for the first 10-15 metres so I could gauge the pace of people around me and spot gaps.  When I had decided on my line, I put my head down and started to put some effort in!  I managed to squeeze through the two guys who had started ahead of me and found myself at the front.  I could see a couple of other swimmers had gone off fast about 10 metres to my left, and they were a couple of metres ahead of me.  I had already decided I was going to swim steady – rather than go off fast – so I concentrated on technique and kept myself controlled, preferring the freedom of the open water to the thrashing of feet in front of my face.  About 300m later, I noticed that the other guys who were swimming at my pace were now behind me and nowhere to be seen.  Looks like no drafting for me in this swim - shame!  However, I was leading my wave and I was feeling fantastic!

Inspirational messages everywhere!

I was starting to catch swimmers from the wave ahead, the blue caps.  At first this was one and two swimmers but before long it was four and six at a time!  As a result, I had to spend a little time navigating, often having to change course slightly to go around swimmers rather than over the top of them!  Then came the purple caps of some of the women.  I even caught some yellow caps who had started 25 minutes ahead of me!  The water was getting busy, and pretty choppy too, reminding me of swimming at my local pool whilst the aqua aerobics class is going on next to me!

The great thing about this swim course is that it’s very straightforward.  1500m along the canal to the bridge, swim around the buoy and then 2000m back under the bridge at the far end of the canal and beyond the start line to the turn-around buoy and then 300m back into the finish.  Thousands of spectators lined the swim course, along the banks of the canal and on the bridges at both ends of the route, generating an atmosphere I haven’t experienced since my teenage swimming years.   

Crowds at the swim exit

One of the highlights of the swim was passing Lynn and the other MerseyTri WAGS, who were standing on the bank of the canal.  They spotted me instantly and we exchanged excited smiles and waves before I pressed on and continued my overtaking.

Exiting the water I was really pleased with how the swim had gone.  It was controlled.  Technique was good.  Effort was steady.  I was almost as strong at the end as the beginning.  There was no clock at the swim exit though, so I didn’t really know if the clock matched my perceptions.

It turns out I had completed a controlled, draft-free, tricky overtaking swim in 52 minutes and eight seconds.  Outstanding start to the day!

Transition

Into transition, picking up my bike bag en route to the tent, then a quick change (aided by a very helpful volunteer) and I was out to pick up my bike. 

 

Bike

My plan on the bike was to take it very steady for the first hour or so, to make sure my HR stayed low and allowing me to start my nutrition.  The first section was a slight downhill so I used very little energy here, yet I was whizzing along. 

Having fun on the bike!

The roads were every bit as smooth as people had said they would be.  It was a joy to ride on them.  That is until I met the headwind!  A headwind?  That wasn’t on the weather forecast or something I’d even considered!  I know it is the same for everybody, but I wasn’t racing anybody else, I was racing to get myself a quick time – and headwinds don’t help that!

I started my nutrition 25 minutes into the bike – with a gulp of Powerbar energy gel (strawberry & banana!) from the ‘gel bottle’ on my bike (14 gels topped up with a little water).  My watch was set to beep every 25 minutes so I would take a slug of gel at each alarm.  I supplemented this with energy drinks.  I had taken two bottles of my own on the bike (Powerbar).  Once these were finished I switched to the bottles that they handed out at aid stations – making sure I had one energy drink and one bottle of water on the bike at all times.

It’s safe to say I was well hydrated on the bike.  I had a pee three times during the ride, not stopping once!

My riding for the first 70k was controlled.  My HR was below 150, and my speed was averaging about 31kph.  I thought it would have been quicker, but I was being controlled by HR, and the headwind hadn’t helped my speed!  The main hill on the course wasn’t as long or as steep as I’d thought it would be so that was encouraging for the second loop!

Goosebumps

Smiling compulsory

Nobody does a race report on Roth without mentioning the Solarerberg hill.  It was every bit as awesome as you see on You Tube or read about in reports or books.  Thousands of people lining the route, giving the athletes a narrow, snaking path up to the top of the hill, with the spectators moving out of the way of the riders at the last moment to reveal a narrow stretch of tarmac.  The energy from the supporters on this hill was super-charged.  I rode the hill in a completely inappropriate gear (!), concentrating on the crowds rather than my body!  It was emotional too.  Thousands of people chanting and cheering and giving their energy for every individual athlete.  Awesome!

Shortly after Solarerberg, my pace started to increase.  I thought this was due to taking it steady at the beginning but it could have been due to the tailwind we were now receiving the benefit of!  For the next 15k I averaged in excess of 35kph and was comfortable.  A slower 10k followed, due to the hills, then a super fast ride towards the main hill again, with this 15k stretch averaging 38kph.  Once up the climb, the headwind was back!  It was hard work so rather than go into the red, I dropped my pace.  I was also thinking about the run.  My HR dropped and I realised I could have gone harder, but figured that I’d be better served by conserving energy now and preparing myself for the marathon.

Into the headwind

The second time up Solarerberg wasn’t quite the same experience as the first time as the crowds were a little thinner this time, but the size of the crowd and their energy was still impressive.  I took the hill a little steadier than the last time around, enjoying each cheering spectator.

I continued riding at a steady pace all the way to the finish.

Looking at the Garmin after the race, I had quite a good, controlled cycle.  Once out onto the main lap (after 5k), I covered the next 85k in 2hrs 42 minutes.  The second lap of 85k was covered in 2hrs 47 minutes – with much of this into a more aggressive headwind.  The final 5k was a steady ride into the finish.  Overall ride time was 5hrs 46 minutes, with an average HR of 145.

Transition

Into Transition 2 and I gave the bike to a volunteer and walked through into the transition tent where the volunteers were great.  One of them emptied my bag and got my stuff out for me whilst another stuck suncream on my back and shoulders.  Visor on, and Ipod in pocket ‘just in case’ it got really tough.  Continuing my theme of remaining calm and steady, I went to the toilet in transition, walked to the run exit and then finally began running. 

Run

I began by holding myself back at the start of the run despite the downhill section.  Legs were feeling good!  5 minute per k was my goal pace so that’s what I started with.  At about 4k I turned and started the long section of the run along the canal path.  This was a long, narrow section of path where we could see oncoming runners.  I maintained my steady pace, with my HR nice and controlled at approx 150.  At 5k I saw Alvin running towards me (he was at 20k) and he looked super strong! 

I was running between aid stations, then walking through them to make sure I ate and drank my nutrition.  My plan had been to take a gel and water at every third station, with ISO at the stations in between.  I was going to leave the coke until at least the half way point.  This was a new plan as every other Ironman I’ve had very few gels, with the main source of fuel being coke at every aid station.  I hoped it would work! 

The first 10k was covered in 50 minutes – bang on target and feeling good.  I came off the canal path at about 11k to run through a small town.  I reached the turnaround (12.5k) and was still feeling good.  At 14.5k, as I neared the point where the road rejoined the canal path, I suddenly felt dreadful.  It came from nowhere.  I stopped at the side of the road and vomited.  Then again.  And again.  Where was this stuff coming from?!  It felt like litres.  A crowd of spectators came over to me to check I was ok.  From feeling good and cruising on the run, I now felt awful, all in a matter of seconds!  I was stopped, bent over at the side of the road for ages.  Checking the Garmin, it seems I covered the next 400 metres in a little over 10 minutes!

Feeling sorry for myself

I walked for a little bit to clear my head and to make sure I was physically ok.  I then ran until the next aid station and probably panicked a little - thinking I had just vomited all of my nutrition - so grabbed some food.  Watermelon, apple, two pieces of energy bar, 2 cokes and a cup of water!  I walked until I’d eaten all of this and then started running again.  To be on the safe side, I ran at 5:20 pace (instead of the 4.55-5.00 I had been running previously).  During this stretch I spotted Steve Ormesher who seemed to be having a great race, and then about 10 minutes behind Steve came Dani Trinca, who was running really, really well.  I was feeling pretty rotten but put on a brave face for them!

At about 19k I vomited again.  Oh no!  My race was unravelling fast.  There wasn’t as much sick this time, but that’s because I felt like I had nothing left and couldn’t be sick anymore!  I started running again, because what alternative did I have?  Quitting?  Actually, that did cross my mind more than once.  Only for all the support I have received both on the course and at home, I may have considered stopping right there - it was that grim!  Anyway, I started running again at 5.30 pace.  I only thought about the next aid station, nothing more.  Just get to the next aid station, and I can have a little walk.  All I was taking at the aid stations were two sponges to squeeze over my head and a cup of water.  No sugar.  No other fuel.  I was worried about my energy levels towards the end of the race with this strategy, but what could I do?  I covered the second 10k of the run in 61 minutes.  I feared that the next 10k split wouldn’t get quicker than this, and then the fourth 10k – well that wasn’t worth thinking about right now!

This steady running continued until 26k.  At this point, the wheels were slowly coming off! Werner, Alvin’s homestay host, was on the run course on this section cheering every athlete along.  He saw me, and looked delighted!  He asked me how I was feeling.  I couldn’t lie!  He really wanted to help me and offered me one of Alvin’s gels that he had been carrying, but I politely declined!  It was a great lift to get so much support from somebody I had only met two days ago.

Slow and steady

I walked a lot through the woods near Eckersmullen.  When I got onto the road (out of the forest) I started running again and to my joy I spotted Lynn and the other #triwags.  They gave me some super cheers.  Lynn ran alongside me for a few seconds whilst I explained what was happening (she could tell I wasn’t right before I uttered a word!).  I then continued and made the turn-around point and headed back towards Lynn.  Little did I know that during this time, Lynn had explained my ‘problem’ to Helen (Doctor) and Ash (Pharmacist) and they had managed to find some ‘stomach pills’ for me.  Reluctantly I took them, hoping that they would settle me down.  I decided to walk for a bit to see if this would help too.  However, less than a kilometre later, I vomited again!  This time, coincidentally, my sick spot was right next to an ambulance.  After a brief consultation with the medic, where I was given the ok (and some paper towels to clean myself up!), I continued my walk to the finish!

I walked for the next 3k, feeling very sorry for myself.  I waved at Daniel who was running the other way and looking pretty good.  This time, there was no brave face from me and I think he could see that I was in a bit of trouble.  The third 10k split was 65 minutes!

Nearly there!

I kept looking at my watch and doing some maths.  With about 11k to go, I had ruled out the possibility of quitting.  There were now two options for me.  I could take more than two hours walking at my current pace, or I could dig deep and try running, hopefully covering the 11k in one hour(ish).  I decided I needed to try and run.

I ran very gently – about 6 minute/per k pace.  This was better.  I was actually covering some ground.  I actually felt much better when I was running – when I was walking I was just feeling sorry for myself.  Running I felt like I was part of the race.  Off the canal path and into the last 4 or 5k stretch to the finish I checked my watch and realised that I had about 30 minutes or so to come in under 11 hours.  I couldn’t quite believe it.  After all of the problems I’d had on the run, I was going to run a sub 11hr Ironman.  The fourth 10k was covered slightly quicker than the third 10k in 64 minutes (with the last 5k being my fastest since the 20k point!).

The last few k’s are a bit of a blur really.  I didn’t enjoy the run through the town before the finish.  I wanted the race to be over, so to be twisting and turning through the cobbled streets of Roth was not fun!  Before I knew it, I had reached the ‘triathlon park’ and the finish chute.  I can’t explain how relieved I was to reach this point in the race and be so close to the finish!  For the first time ever, I just ran through this area.  No milking the moment, no hi-fiving the kids.  I turned through the finish chute and spotted Lynn and the #triwags, jumping and shouting.  I managed to crack a smile and force some celebrations!

I reached the finish line 10 hours 58 minutes and 46 seconds after I had started the race for what was my most satisfying finish ever!

My run split was 4hrs 12 minutes (of which I was ‘moving’ for 4hrs and 2 minutes) and my average HR was 139!  Not quite the run I was hoping for, but that’s Ironman hey?

Aftermath

There is another story about me going to the medical tent after the race, having three IV drips, oxygen and six doctors reviewing the results of my ECG before being transferred to the local hospital to have further ECG tests, blood tests, more oxygen, numerous blood pressure checks, consultations with several doctors, pleading not to be kept in overnight and then being discharged in time to watch the race finale and the fireworks.  However, that as they say is another story.

Lessons

-      Nutrition – energy gels plus water, not energy drink on the bike.  Take gels every 30 minutes (as in previous races) rather than every 25 minutes.

-      Settle into the run before going for the gels.

-      Have more coke on the run.

-      Start the run a little slower (5.15 min/k) and build into it.

-      Have a stronger mental attitude in adversity!

-      Take transitions a little more seriously – up to 4 minutes were ‘wasted’ there.

Other Performances

I was delighted to see super performances from all of the other MerseyTri boys.  Alvin led the bunch home, despite a training plan that would have been inadequate for a 5k run, in a PB (!) of 9 hours and 36 minutes.  Words can’t describe how awesome that is!!  Conor had a great race (overtaking me at 25k on the run) coming in just outside his PB at 10 hours and 30 minutes.  Daniel took almost 2 hours off his PB (Wales 2011), with a fantastic 11.07, smiling all of the way.  Dani had a super debut, with 11 hours and 20 minutes, finishing strongly with a 3.39 marathon.  Jamie also had a fantastic debut, finishing his first Ironman in 12 hours and 25 minutes.  Steve smashed his PB to come in one minute behind Jamie in 12 hours and 26 minutes.

And Finally ...

It was an absolute pleasure and an honour to race with the other MerseyTri athletes in Roth.  Going to races like this as part of a club – particularly with these guys – makes a massive difference.

The race – and the whole event - was fantastic.  I assumed it was a fast course because it was a short course – but the Garmin measured both bike and run to be accurate.  It is fast due to the road surfaces and the whole crowd support.  I will come back to race it again.  In 2013?  Who knows?!

Alvin was a great help during our trip.  As somebody who has done the race five or six times, his knowledge and experience really guided us ‘newbies’ throughout our stay in Roth.  He was also a great support to me when I went to hospital after the race, jumping in the ambulance before anybody could tell him otherwise.

As per usual, I need to thank Lynn for all of her support in the build up to the race, supporting my training needs and demands, organising the trip to Roth and then organising me (and the rest of the gang) during our stay in Roth.  Also, I should apologise to her for the stress I put her through after the race with my trip to the medical tent and to the hospital!  It won’t happen again!!