Signing off

On the 11th of October 2014 I entered the water at Kailua bay amongst the best age group athletes from across the globe. The only goal of the day was the finish line, to say my fitness had taken a big dip since July would be a massive understatement, it was all about the experience. Here's how things panned out...

Swim
I started the swim as far away from the pier as possible and at the back. In a bid to have a trouble free swim I waited 20 seconds after the cannon before I started. This worked reasonably well. I swam a very wide line so much so that a rarely saw anyone swimming on my left. There was some chop in the water but nothing too testing. After 15mins swimming along in my own little world I was joined by a turtle some 10 foot below for a time. I swam the whole way with a smile on my face and really didn't want it to end. Unfortunately it did and after taking my time in the showers I made my way into T1 and got changed ready to hit the Queen K.

Bike
Having hired a bike I couldn't be sure how things would go. My set up was all for comfort and not aggressive at all. My priority was to keep my temperature down and ride very conservatively up to the turn around point at Hawi. The heat was like nothing I've ever experienced before and the ice cold water I emptied over myself at each aid station seemed to evaporate away in seconds. The wind was brutal from about 50km but the knowledge that I'd have a tail wind on the way back kept me going. After the turn around point I learnt a very harsh lesson. I had been warned by the guy I was staying with that at a certain point in the afternoon the wind can completely switch direction, but this only really caught out the slower riders. With my very conservative ride strategy and my lack of fitness it seems I'd put myself smack bang in this category! The tail wind I was expecting on the way back never happened! I had taken far too long to get to the turnaround point and I now faced another 90km of cross and headwinds. The bike leg ended up being one of the longest, slowest and most laborious of any IMs I've done. I've never been so happy to see T2.

Run
Again staying cool was my priority on the run and I took every opportunity to take ice from the course and put it under my cap, down my top and down my shorts. What I didn't consider is that when all this ice melts it would run down my legs and soak my feet- sub optimal for marathon running. I managed to hold a slow but steady pace for the first 16k. I'd decided before the race that I'd walk Palani hill which I did, I started moving again as soon as I got to the top. It was at half way that I got found out and the rest of the marathon turned into a run walk affair- as I fully expected it would. Heading into the finish I took a short walk at the bottom of Palani to ensure I could enjoy the final run down Ali'i drive. Just as it was getting dark I entered the finishing shoot with a mix of emotions impossible to put into words.

Summary

My body nor mind for that matter were never in the right shape to do even remotely well in Kona. I'd made peace with that well before we travelled out there. I didn't have a bad day, I can't put things down to bad luck. My result was an honest reflection of my fitness. I fully appreciate why it takes both pros and AGers so long to crack this race and why some never do. If I ever decide to go back and have a proper go I'd definitely be looking at qualifying at an early race such as IM Wales so that some down time could be taken before spending a solid 6-7 months specifically preparing for Kona's unique demands. I can't claim that I enjoyed much of race day and it's certainly not the best event I've done on the IM circuit. What it is though, is an honest, solid, old school race- much of the race doesn't have the carnival atmosphere you'd expect. No distractions. Here you're battling with your mind as much as your body in very lonely and extraordinary conditions.

All in all the week I shared with Katie in Kona exceeded my expectations. The week preceding the race is as close to my idea of a heaven as I think I'll ever experience.  

So let's tidy things up here...

How fast can I go without losing my job, wife and children's affection?- 9hrs 8mins & 36secs.

Is it possible to be the best dad/husband I can be and continue to train and race at this level? - No.

Will I ever be back again? Yes.

What was the single biggest contributing factor to me making it to Kona? My Wife. This isn't me trying to be all romantic and I know it sounds very cliché but its a cold hard fact. Katie has been a rock solid foundation during the pursuit of my goal and has sacrificed her own racing career which (for those that know her will know) has far more potential than my own!   

I must also mention...

1. Steve Lumley www.steve-lumley.com

I've been working with Steve on and off since 2004. He's a role model, Coach and all round genuinely nice guy. He puts the sport and development of his athletes above all else. His straight talking and no nonsense approach has taken me from completer to competitive age grouper in probably the toughest age group category.

2. Human Performance Unit www.humanperformanceunit.co.uk
I've been racing for the HPU team for the past 3 years and they've been on hand to offer me so much support and advice. Their facility and teams knowledge at the university of Essex is second to none and I can't recommend them enough.

For now ;-)

7 Days before the dance.

This is all starting to get quite real. I've just dropped Lizzi and Isla off with my mum and dad at Toddington service station on the M1 which could, to onlookers, have looked like a child trafficking operation. I'm now heading back home to deposit Annie with friends before heading to the hotel airport with Katie. Sounds stupid I know but sitting here in traffic on the M25 is the first time I've got a little emotional about the whole thing, not the fact that I'm deserting my three children for a week- although of (course I'm going to miss them all like crazy) but the fact that in 48 hours I'll be standing on Dig Me beach. I've had a picture of Kailua bay on my fridge for almost 10 years, I've spent literally hundreds of hours on my turbo watching Kona footage of years past imagining what it would feel like to head off down the queen K surrounded by some of the finest conditioned athletes on the planet. Although having qualified nearly three months ago only now am I a little teary eyed about the whole thing.

I know that my dad and at least one other person have taken an interest in my blog over the last however many years as I've persued my 'holy grail'. So for their benefit and to fill the time I'd usually be spending changing nappies, I'll blog through the week to record and share my experience of the ironman world championships. 

#Konababy!

Monday 7th July

Swim 800/5x200 800/10x100 200c/d

No wetsuit today. 800's were easy and 200's & 100's at race effort. Holding a pretty consistent 1:35/100 pace for all.

Ramp Run. First time I've finished a run with a smile in my face for a while. Still uncomfortable but pace and HR as good as hey have been for this session. Aerobically felt great just wanted to keep running. http://connect.garmin.com/activity/537702431

Tuesday 8th July

Am- Bike. Just a couple of hours steady http://connect.garmin.com/activity/537701383

Pm- Run 40 mins easy no watch HRM just relaxed running. Hip felt uncomfortable after yesterday's ramp run.

Wednesday 9th July

Probably my longest ride now until race day comfortable hilly ride at 233NP suggests everything is in order. Now time to set the bike up in racing mode and complete last few rides fully loaded. http://connect.garmin.com/activity/537856013

Thursday 10th July

I had my bike checked over today. It's not been running right since my crash. As I suspected my rear mech hanger was slightly bent. What I didn't realise is that with many cervelo TT bikes, the hanger is actually part of the frame. So a snapped hanger = frame written off! Luckily the mechanic was able to bend it back into position. Phew! All sorted now and race ready.

Pm- Run. Easy tempo (comfortably quick) on feel. http://connect.garmin.com/activity/538748122#

Friday 11th July
Easy swim while Annie had her swimming lesson. 25mins continuous swim weaving in and out of breast strokers

Saturday 12th July
Up early for early ride. Bike all set up ready to race and felt okay. Unfortunately batteries went in my power meter which is actually quite lucky, this could have easily happened next week. Looking at other numbers I'd guess it was mostly around IM effort/power http://connect.garmin.com/activity/539602135#

Sunday 13th July 

Training course at work

Monday 14th July

Second day on training course but squeezed a 60 minute run in before hand

Tuesday 15th July

Am- Swim 5 x 400 with Katie at Lido in on 5:50-5:55 off 6 mins The first and probably only time ill ever be leading Katie in the pool. Felt good

Wednesday 16th July

Easy ride 2hr with Katie. Hmm bit of a problem today the power-tap in the disc I'm racing with has stopped transmitting power data to my Garmin. I spent the rest of the day flapping and trouble shooting to try and resolve the problem with no luck. Looks like race day is going to be on feel after all.

Thursday 17th July 

Travelling for most of the day. We stopped half way at my mom and dads for a few hours before continuing onto my sister in laws house just outside of Bolton.

PM- Easy run with Katie. 30 mins

Friday 18th July

Katie went off to the trafford centre and I took the opportunity to get registered, have a short swim at Pennington and get race briefing out the way.

Saturday 19th July- Annie's race day!

AM- This was Annie's first Iron Kids event and despite the torrential rain in Bolton town centre the atmosphere was great. I've never really seen her nervous before but she certainly was as she waited patiently towering above all of the other children in her age category. The distance was 1k but the start and finish areas were in different areas so as soon as she set off Katie and I made our way over to the finish line to cheer her home. As the first few kids came hurtling around the corner towards the finish we both lent further over the barriers anticipating her imminent arrival. More and more children came past and as the number of children started to thin out we became aware that she was going to be one of the last children to finish. Just as I was about to vent my frustration in Katie's direction Annie appeared around the corner holding the hand and encouraging a little girl who had obviously been upset. They both ran down the finishing shoot hand in hand smiles beaming across their faces. I turned to smile at Katie, she was in tears, Perhaps Annie understands this sport better than us both.

PM- Spent most of the day driving between T1 at Pennington flash and T2 at the Macron stadium. Logistically this race is a bloody nightmare. I'm sure they could make things easier for athletes. Anyway after loads of messing around bike and bags racked and headed back for early dinner

Evening- Run- 5mins easy 5mins RP 5mins easy in full race kit.  This is my usual taper run the night before any race, I like to do something after eating as I find it seems to speed up the digestion.

10pm- Bed.







Race Day

2:30am I think the earliest start I've had for any of my Ironman races. Not a great nights sleep- but then it never really is. Breakfast and into the car to head down to the swim start. I got into transition early to sort my bike. I had a bit of a panic when I managed to deflate a tyre and couldn't get air back into it for a while but after calming myself down soon got this resolved. It was then down to the start to get suited up. I'd been told to get in the water reasonably early as the gun historically goes as some are still jumping off the pontoon. I made sure I was at on the front line at 5:55. Bang. The start was reasonably trouble free and I took the first buoy wide to keep things this way. The first lap went reasonably quickly. 28 mins bang on target. Into the second loop and things didn't start too smoothly, cramp in my calf as I jumped in. From this point I had cramps in my calfs on and off throughout the last lap. Exiting the water I glanced at the timing clock which had just hit the hour. My heart sank.

I got though T1 without any trouble. Exiting the lake I hit a speed bump and dropped my nutrition it was a no brainier to turn around and get it.  I really didn't like the bike course, crap roads, nowhere you could just get your head down and work. The climbing didn't bother me, it was just the constant changing of direction and getting back to speed. It was a lonely day on the bike for me and I didn't feel great throughout the whole ride. Not having any power numbers it was difficult to judge effort. Normalised power on that course would have really helped. I decided to turn off my Garmin after the first loop so coming into transition I had no idea of time. I knew I wasn't too far back as I came in with Tamsin Lewis (1st pro lady)

Nobody seemed to want to help me in T2 but I got myself sorted and exited on to the run. Straight away it was up a  very steep hill which I think I could have walked quicker.  After this it was a gentle drag on to a short out and back section before heading down onto the canal. After about 10k I was directed by a marshal onto the 3 loop section of the course. This was the steepest climbing section I think I've ever done on an IM marathon- I just kept thinking this is ridiculous. I was pleased to make it to the top and start my first of 3 laps in and out of Bolton. This also gave me a chance to assess where I was position wise. I knew race numbers ~300-600 were my AG and I counted 3 of them amongst the 15 or so guys ahead. At 15k in I felt super comfortable with a nice low HR confirming this. I was looking forward to getting into the town centre to see the family. As I made my way down into town it became clear just how tough this marathon course is. I knew the loop section was up hill out of town but wasn't aware of the steep section of about 600m that would need ascending 3 times. Seeing the family for the first time I noticed that they were all wearing 'Keith's going to Kona T shirts'- No pressure then! Katie told me I was 9 minutes down on my age group leader. It wasn't until the last loop that I started to feel uncomfortable. I'd switched my Garmin off after 90 mins and was trying to build my pace through the rest of the run and was taking time out of most of the guys in front of me. Just before the turn point at the top of the loop I saw the guy who I'd figured was second in may age group. I was pretty confident that could catch him. I made the pass early and quickly but rather than settling back down I just kept winding up the effort. At this point I thought I was 2nd in AG. The best part of the day came in the last 100m. As I turned towards the finishing shoot I was shocked to see (what I believed to be) my AG leader just hitting the carpet. I couldn't believe it. I decided that I'd make my move the moment we made the final right hand turn into the finishing shoot hoping that the element of surprise would give me a few metres advantage. Just as I approached a spectator yelled to to make this guy aware of me, he immediately looked over his shoulder and it was on. A 60m sprint after 9hrs and 45minutes of racing. I made it to the line first. Winning my AG- or so I thought. Turns out another guy finishing just two seconds ahead was also a M30 I was aware of him but his high race number (1960) led me to believe he was in another AG. So final position was 2nd in AG and 13th OA.

I wouldn't say I had a perfect day. I was disappointed with my swim I was expecting to be out in 56-57 but looking at swim times across the board I suspect we swam 100-200m over the 3.8k. Bike, again not as strong as I would have liked or expected. There's no doubt it's a tough course lots of climbing and changes of direction that never allow you to get into any kind of rhythm I'd like to think I could have been closer to 5.20. Unfortunately not having power data I'll never know exactly how hard I actually rode. I am happy with my run. Perhaps under riding somewhat set me up well to tackle a very tough marathon course. It felt much like the marathon I ran in Paris earlier this year, despite being tired I just felt stronger and stronger as the miles ticked by, evident by my last 5.1k split being 18.40. Missing out on the AG win by just 2 seconds does haunt me a little and I have thoughts that if I'd nailed it I may have snook into the top 10. But at the end of the day I've booked my ticked to the Big Dance and just 140.6 miles of racing stands between me and the fulfilment of a life long ambition of crossing that finish line on Ali'i Drive.

Ups and Downs

W/C 30/6/14 - Build (Well it was supposed to be!)

This was supposed to be my last big push before tapering down for IMUK. A recurrent theme throughout this post seems to be 'lack of motivation' It's been a bit of a roller coaster of emotions this week from being ready to write off what I've spent the last 6 months training for to realising a 'bad' week might actually be exactly what I needed.

Monday 30th June

Am- Swim 5 x 1k (1min RI) 15:10 / 15:14 / 15:17 / 15:24 / 16:06
Aim was to swim steady for all repeats and hold a consistent split. Not too bad until last rep. Still always nice to bag a 5k set.

Pm- Easy run HR at top end of Z1. Hip still not right but good to still be doing something to keep ticking over-http://connect.garmin.com/activity/532586818

Tuesday 1st July

Struggled with motivation today but got the 3 Hrs hilly ride done fishing with NP around race day target- http://connect.garmin.com/activity/532593578

Pm- Original plan was to run off bike but I talked myself out of this and opted for a nap before heading out for 90 mins at RP. HR good for pace but still suffering from niggling effects of last weeks tumble http://connect.garmin.com/activity/532586794

Wednesday 2nd July

Am -Swim 1k straight, 5 x 400 off 6:15 at RP. Again really struggling with motivation today but got to the pool and got this done. Not as sharp as I would have liked and 400's just the wrong side of 6 mins.

Thursday 3rd July

Buggy run http://connect.garmin.com/activity/534410536

PM- Went to hospital for X-ray on my hip as its still very uncomfortable and I was hoping to be firing on all cylinders again by now. Full results TBC

Friday 4th July

Plan was last 'Big day' of training so 3.8K TT in lido followed by 4hr hilly ride and 2hr run at RP. Combination of low motivation and the heat meant I dropped the run and was below par for the ride.
Swim done in 56.46 which is 40 seconds down on my previous TT. I'm not going to lose any sleep over that. I was more concerned about my lack of power and energy on the bike. It was a pretty crappy ride all in all which included a broken chain at the top of Toys hill. Perhaps it being the hottest day of the year and pretty windy didn't help, my least favourite conditions- Remind me why I'm doing all this training again...!? Bike http://connect.garmin.com/activity/534413638#

I'd made my mind up that I wasn't going to run before finishing the bike and came up with a number of way to justify this to myself but in honestly it was my mind that was saying no rather than the body, The sooner this race comes around the better!

Saturday 5th July

On days today. Set my alarm for 5:30 to get up and do the run I missed yesterday. Again couldn't drag myself out to get it done and far too easily hit the snooze button.

Sunday 6th July

Woke up this morning felling great. Having been in a constant state of fatigue for the last six months I'd almost forgot what it feels like to be rested. So a bit of a change of mindset from today. Rather than thinking of the lack of motivation and subsequent drop off in training this week as having a negative impact on performance it may well be just what my body and mind needed.

Midday- Treadmill @ work 15mins w/u 45 mins Above IMRP.

Down but not out!

WC 23 June 2014- Rehab

It been a bit of a roller coaster this week after coming off my bike. This week was supposed to be the beginning of my last block of training before my main race for the year in Bolton. Quick thank you to everyone who showed their concern and sent me messages they certainly helped pick me up and stay positive. Here's how last week panned out...

Monday 23rd June 

After a difficult nights sleep I woke up this morning and felt like I'd been run over by a bus. Basically my whole right hand side that took the brunt impact yesterday was swollen, worst of all my hip but my ankle and right shoulder are also in a pretty bad way. I'm a little concerned to be honest best case scenario I'm going to miss a week of build in this last short block which is frustrating as things have been going so well.

It was Annie's Birthday today (can't believe I have a seven year old daughter!) after spending the morning with her and watching her open her presents I slowly and painful made my way up to my sister in law's house in Bolton. My original plan was to have a swim in Pennington Flash (IM swim venue) but was reluctantly talked out of it because of the risk of infection due to the open cuts and road rash. Never the less we still had a drive down and it was useful to get a look at the swim start and get my bearings a little. Back home got some dinner and to bed.

Tuesday 24nd June

My original plan for today was to ride two loops of the IM course with some at race effort. This obviously changed and now just an easy ride to familiarise myself was all I was going to manage. Before hitting the bike course I managed to find my way onto the main stretch of road used for the run which was useful to see. Shortly after I found my way to the bike loop and introduced myself to 'Sheep house lane' which is a great climb. The rest of the ride was a little stop/start due to the discomfort but useful nonetheless. I finished off the ride with a second climb up Sheep house lane and made my way back. http://connect.garmin.com/activity/527666411

Pm- My 90 min ramp run wasn't going to happen but I wanted to get out and try a little run. Very painful and I managed about 6min/k hobbling around the local reservoir. I know its still early days but I was absolutely gutted and starting going through worst case scenarios in my head. http://connect.garmin.com/activity/529301474#

Wednesday 25th June

Travelling back to London today no real opportunity to do anything. Probably for the best. Ankle swelling down, ROM in shoulder bit better, hip still very swollen, sore and very colourful!

Thursday 26th June

Buggy run first thing.  Hip very sore to start with but seemed to ease a little with time. Little bit more comfortable than Tuesdays attempt. http://connect.garmin.com/activity/529301466#

Pm- Lido Muscular endurance 10 x 400- aiming to come in on just under 6 mins going off 6.15 . I really wanted to get a full session done in the pool today. With my taper into Wimbleball, recovery week off the back and now this forced lay off its been a long while since I've done a solid ME swim set. This showed today with times slipping from 5.55's to begin with to 6.15's for the last few repeats :-/

Friday 27th June

Am- pre breakfast run before work (days). Hip was very painful to start with and I was quite obviously limping. It either eased off after 15 mins or I just got use to the discomfort. There is a progress here though I'm running awkwardly still but pleased to have got through an hour. I made an appointment and saw my doctor in the afternoon who's referred me to get an X-ray just to be on the cautious side http://connect.garmin.com/activity/529299711

Saturday 28th June

On days again (work). I took Katie's advice and has a day off completely to try and let things settle so I can try and do a proper day of training tomorrow

Sunday 29th June

Am- Long bike (164k). I got up and out early to do my usual long hilly ride. My power meter batteries died after 20 mins so I don't have those numbers for comparison. Mostly felt comfortable though and HR seemed fine. Fitness is there but I think as with my swimming my ME has fallen a little. Time enough to sharpen this up. Pleased to have got this under my belt. My confidence on the bike has defiantly taken a knock though and I was riding very cautiously. http://connect.garmin.com/activity/530692107

Pm- Run- 60mins 5-10sec/k faster than RP. This is the most encouraging run yet post crash. Significantly less painful and able to maintain a reasonable pace. HR up a little but I'm not concerned with that. I might just be back in the game :-) !!   http://connect.garmin.com/activity/531078533#

W/C 16/06/14 Recovery > Build

Monday 16th June 

Rest :-)

Tuesday 17th June

Am- Recovery swim 3x400 3x300 3x200 3x100 as Pull/swim/fins. Felt tired in water today- expected

Pm- Recovery ride, relaxed easy effort all felt good. http://connect.garmin.com/activity/522897327#

Wednesday 18th June

Am Steady swim - Reintroducing some moderate effort work today. Had girls so was in stinky local indoor pool :-(

W/U 300 swim / 300 Pull
M/S 600 Mod 100 EZ Pull
2 x (400 mod / 100 EZ Pull)
2 x (300 mod / 100 EZ Pull)
C/D 200 EZ

Pm- Recovery run.
Just an easy jog in park. Everything seemed to feel good HR nice and low. http://connect.garmin.com/activity/523570336#

Thursday 19th June

Working today, I had planned an easy 45min turbo but just didn't happen today. 

Friday 20th June

Last day of recovery, good job as I feel like things are shutting down a bit post Wimbleball. I always find it hard to go again after a good race and can slip very easily into resting on my laurels. I need to keep last weekends race in my head as a training day. One more dive into the valley of fatigue to push that blue line as high as possible before Bolton.

Am- Treadmill run at work. 45mins moderate trying to wake the legs up a bit.

Saturday 21st June

Am- lido wetsuit. 1x1500(15) 1x1000(60) 5x400 off 6.30

First half of set went well. Unfortunately as soon as I hit the 400's a swim club took over three quarters of the pool, leaving just two lanes for everyone else to squeeze into. After the first 2 400's I almost sacked the session as the amount of stop starting I was doing and the number of kicks I received from the breast stroke gang was ridiculous. I talked myself into finishing the set though as getting back into the routine was more important than the actual set today. Times were a bit all over the place but general feeling that I was slipping as I made my way through the 400's. Not feeling great but job done.

Pm- Same 90min ramp run as usual. Hot one today and less than an hour after eating dinner as I needed to squeeze in before heading to work. Reasonably pleased with how it went all things considered. http://connect.garmin.com/activity/526772429

Sunday 22nd June. 

Am- Long hilly ride.- Straight out after nights. Wasn't too bothered about pace or power today just wanted to bag another long ride to kick off my last block of training. Very hot one today and all was going fine until I hit a pot hole and went over the bars. I don't think there's any serious damage been done but wont know extent of damage for a couple of days. Trying to put a positive spin on things- could have been a lot worse or could have easily broken a wrist/ collarbone and could have been two weeks from now which would have really put me in a pickle. Bit of a pain as I'm travelling to Bolton tomorrow to recce IM course. Garmin didn't want to upload file so here it is on Strava. http://www.strava.com/activities/157072122

W/C 09/06/14 Taper & Race

Monday 09th June

Day off today after yesterday's big day. Actually feel fine little/no effects from yesterday's sessions

Tuesday 10th June

Pm- 2hr steady ride 3x 5mins at HIM effort

Not executed as planned but all felt fine. Ride ended up being short due to stop at bike shop to tweek a couple of things on my bike. Not much to see but here's file anyway...

http://connect.garmin.com/activity/517938935

Wednesday 11th June

On days today. I'd planned to get on the treadmill for 45 mins but being shipped out to another station and a 6 pump fire put an end to that idea :-( Not the end of the world but feel bit crappy having not got anything done today.

Thursday 12th June

Daddy day care today.  50 minute run with the buggy this morning 30 mins easy, 15 mins tempo (while friend watched girls- I didn't just leave the under a tree in the park!) 5 mins cool down. Nice little taper run, all felt good. http://connect.garmin.com/activity/522194192#

Pm- Quick simple set of 400/300/200/100 descending in the lido, itching to do more but time to bottle it up now.

Friday 13th June

Spent all morning and afternoon travelling to Wimbleball today. My good friend and fellow triathlete Bruno has come along for the weekend as support crew. Bloody long trip (c.5hrs) but arrived with enough time to get down a register and have a quick swim in the lake. Just an easy 1k to loosen up and cool down- Think its going to be a hot one this weekend. Back to accommodation for some food and in bed before 9pm

Saturday 14th June

We headed back down to the race site this morning. Kicked things off with another swim with a few pick ups. Jumped on bikes for a quick spin on the beginning of the bike course to check bike set up (http://connect.garmin.com/activity/522189958#) Race briefing. Racked bike and bags with quick transition walk through then back to digs for early evening meal followed by my usual pre race run- 10 mins easy 5mins RP 5mins easy.

Sunday 16th Jun  - UK 70.3 

Race day! Alarm was set for 4:30am but I'd woken up just before this. It had been a while since I'd experienced the unique atmosphere of a race morning breakfast- nothing is said but some much whizzing through the mind. I entered this race as a marker of fitness and to assess my chances for the up coming Ironman UK in July. If you know this race you'll know there's no hiding, it's as honest a course as you can get. Here's how the race panned out...

Swim

Having learnt my lesson from Vitruvian last year I set out quick (~400m pace) but not all out. I started out at the front and didn't experience too much hassle and had clear water before the first buoy at about 750m. I did find some feet a couple of times but at no point did I manage to just settle into any group. I'd planned to exit the water and hammer it up the long hill to T1. Figuring I'm not the fastest swimmer but could take back 30-40 seconds here being very 'swim fit' (i.e not overly fatigued at end of swim) This didn't go exactly go to plan, I think I was a couple of beats off a cardiac arrest running that hill and to make matter worse Eimear Mullen came skipping past me half way up :-/

Bike

The plan on the ride was to ride NP of 265-275w I tried as much as possible to not go above FTP and stay seated for the whole first lap of the bike. This pretty much went to plan and I ended the first lap feeling full of beans. I got info back from Bruno who was out on the course that I was in the second group (behind the big boys) as I headed out for the second lap. It was quite obvious that there was no way we'd be catching the first group of guys so there was no point burning matches going after them. Things broke up as we hit the climbing on the second lap and I came into T2 behind one of the pro guys (Danny Russell) who I'd decided would be my target on the run. The crew in transition were brilliant and by the time I'd got into the tent one of the girls had the contents of my run bag set out on the ground ready to go. Quick change and out. -http://connect.garmin.com/activity/522181695#

Run

The first lap of the run I felt bloody awful and felt like my HR just wouldn't settle. I passed one guy on the first lap but the guy I'd come into transition with was gone (he ended up with 2nd fastest run split 1.17!) By the time I'd started the second loop I'd settled down a found a bit of a rhythm. On the out and back sections on the course I couldn't see anyone that I could catch or chase or anyone that would be chasing/catching me so unless the wheels were to come off (which I knew wouldn't be happening) this would be my finishing position. So it was just a case of keeping moving to the finish line. I'd had no idea of race time until I hit the finishing shoot. I'd had a good day in my head as being 4:45-4:50 so I was very happy to see I'd just duck under this with a long 4:44. - http://connect.garmin.com/activity/522184854# 

My final position was 11th overall (2nd age grouper). I won my age group by 8mins. Next stop Bolton!