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IRONMAN WESTERN AUSTRALIA Preparation Nerves had kicked in during the taper and thoughts started to pop up about those sessions that had been missed because of sore knee or family duties etc. Have read plenty of articles about the taper being a difficult mental time because of feeling tired and the perception that fitness would disappear so tried not to worry. Travelled to Dunsborough on Tuesday before the race with the intention of getting having a good look over the course and catching up on some rest/sleep. One benefit of having a house in Dunsborough. Time soon passed and it was Saturday before I knew it and the carb-loading process was underway. The poly-joule is a definite plus for getting down high volume of carbs without the bulk of pasta/rice and other concoctions. Had prepared a fairly detailed eating plan and was committed to making sure I followed it all day and got the right volume of carbs on board. Headed to Busselton jetty early Saturday morning for a short session and last minute gee up from Budgie. Didn’t really feel the need to be on the bike and running shoes but was useful to help settle the nerves and meet up with others that I had met at the Donnelly River camp. Kept thinking of the advice Jo Davies and Terri Budge gave of racing happy and use the sight of others you know to keep the flow of the day going. Family arrived a little after lunch and was good to have wife and children around to give me some company and something else to do rather than sit and worry about tomorrow. Headed to race headquarters mid afternoon to lodge race bags and bike. Having checked in bike and gear, with that nagging feeling in the back of the mind that I had forgotten something, headed for home and an early dinner and off to bed. Race Day Had alarm set for 3.30am and was awoken from a nice sound sleep. This was a positive as I had thought pre-race nerves would probably keep me awake. Managed to get some toast and a couple of boxes of Sustagen down for breakfast before heading off at 4.15am for transition. Arrived in plenty of time and noted the wind was already blowing and the waves could be heard well and truly from transition. As a strong swimmer this didn’t upset me at all. Checked the bike, put special needs bags in and was walking around in ever diminishing circles as it was still too early to get the wetsuit on. Bumped into Budgie who immediately implemented the bear hug method of moral support which helped settle the nerves. I kept telling myself remember the race is only part of the total journey. I am now fitter than I have ever been and the months of obsessing on loosing weight and trying to be in good shape were about to pay off. Race Start – Swim 3.8km (57min 5 sec) Headed towards the water when we all were kicked out of transition. Was looking forward to getting underway as all this waiting around was starting to wear a bit thin. Sound system was difficult to hear when down near the water but got the general flow of things when the smoking ceremony was held and start approached. Heard the helicopter getting closer and the final warning before BANG !!! Solid start and was conscious not to sprint for too long in an effort to gain clear water. After about 1-2 min had established a reasonable spot and despite some very crooked swimming by a couple in front started to settle into a rhythm. Established pretty early did not want too work too hard in the swim and swallow water (which always makes me sick). Pretty soon was heading back towards the beach and should have surged on following waves but again conscious of a long day ahead took it fairly easy. Sighted the exit flags on the shore and headed straight in. Couldn’t believe the different directions people were coming from at each of the buoys. Obviously no idea how to swim in the surf. One lap down and away we go again. Happy thoughts and look forward to the day ahead. Second lap was straight forward and did not encounter any problems accept for those wayward few again. Swimming complete and now time to stand up and head for transition. Out of the water and up to the showers. Budgie at water exit and heard him call out ‘good swim’. Given a very conservative effort in the swim was surprised at how competitive time was. Transition 1 Into the changing tent and emptied bag onto floor. Quickly into bike knicks and shoes then went to grab bike number but …… A volunteer in clearing up gear from person next to me had grabbed my bike race belt and packed it in other competitors bag. No chance of finding it now and for a moment heart rate was artificially elevated. Don’t panic!!! Called over an official who made a note of my race number and headed out on to the bike, 3 to 4 mins wasted but it was going to be a long day so don’t loose any sleep. Heard a few calls from friends running to the bike and was good to know there was support this early in the morning. Even managed to get my name called over the PA so felt pretty special. Lap one … remember don’t hammer out of transition, concentrate on getting into a good rhythm and start the nutrition strategy. Bit of rain when out on Tuart Drive which was good to wash the salt off otherwise first lap went by in a flash. Was great when heading back into town to have the locals out on their front verge banging pots and pans and looking up your name in the programme and giving personal support. Lap two and had settled in behind Terri Budge. Managed to avoid a bouncing water bottle back near transition which gave me a bit of a fright and then out of the spectator zone again. Starting to feel like a real long distance race now and not another half Ironman. Stopped for a leak behind a tree on Tuart Drive and made the mistake of not unclipping both feet from pedals. You guessed it when moving back onto the road front wheel got bogged in sand and fell onto the road. Gave following riders a wake up but after some cursing and a spray with water to wash off the sand was back under way. Back into town for the turnaround and start of lap 3. Had started to loose the sparkle a bit by now and things started to get a bit lonely once back out of town. Breeze was getting up a bit and was looking forward to getting out of the saddle. Bike computer gave ride statistics as time 5h 49min 56sec with average speed 30.5km/h average H/R 147 against target H/R 148. Whilst not a fast time was happy with the consistency of effort. Transition 2 Happy to hand the bike over and move into transition tent. Quickly into running shoes and fuel belt on. Had some extra sunscreen applied and then grabbed extra bottle of Gatorade to run with and away we go. Run - 42.2 km (4hr 40 min 22 sec / Avg H/R 158 bpm) Felt solid directly out of transition although hips were a little tight. Energy levels were up and looking forward to giving the longest run I had ever attempted a RHG (red hot go). Mental focus was on getting into a constant stride rate that I would maintain the whole day. Was never going to be setting any land speed records but was happy I could maintain effort for an extended period. Target HR range was 160 bpm (80% MHR). First thing I noticed out on the run was how warm it was when you were out of the breeze. Made a point of walking the aid stations and putting ice in cap to help cool the head. Kept up the fluids early on with extra bottle and Fuel Belt bottles. Was passed by Jason Shortis near groyne turnaround on lap 1 (his final lap). Soon being passed by a few more of the leaders who were obviously starting to do it tough by that stage of their race. Felt great to get that first scrunchie and was keeping an eye out for people I knew on the course. Recognised several faces and seamed to give me more energy each time I called out or acknowledged them. Not sure where the time went but was suddenly reaching out for the orange scrunchie and only one lap to go. Saw the family on the last lap and was looking forward to the finish. Couple of k’s to go and legs were really starting to hurt by now. Still it’s what you expect and this is the area everyone says you discover something about yourself. Well what do you know it’s true. I have a habit of backing off or giving in when things start to hurt on the bike or run. Swim is OK as I am a strong swimmer and I know I can push on when it hurts. The long runs and hill repeats on the bike have convinced me I could also do this on the other two legs and this was the day to cash in. I found if I really wanted to, the legs would continue to turn over (not necessarily at any great pace) and I could say with confidence that I had run a marathon. Finally approached the finish chute and was trying to remember all those words of advice: Started down the chute and saw the family. Before I knew it my 11 year old daughter had jumped the fence and wanted to run the last 50 metres with me. A great thrill and something she had decided she was going to do, despite being advised against it by her mother. Crossed the line and then realised my legs really were hurting. Before I had a chance to hit the chairs in recovery area Budgie was on hand to again share his Ironman bear hug. As all his disciples will know, watching his charges complete an Ironman really puts a smile on Budgies dial. A fantastic coach and together with Terri helped me really feel like I belonged in an event that many would consider only to be the province of the young and super fit. As many will know Budgie preaches the philosophy that the Ironman is a life journey. It is not just the race but the whole experience of training and the commitment to getting the body and mind prepared to complete this most extreme of tasks. I have never been much for this type of ‘hype’ which is probably why I have traditionally been so quick to cave in when the pressure is on in the run. Having plenty of sessions that were an effort, even before I went out the front door, helped me focus my mind and challenge that little voice that would all too often win and give me an excuse to stop. I now feel I am much stronger mentally and I have the result to prove I am stronger physically. I am committed to doing this event again. Negotiations will soon commence with the rest of the family to maintain their super support through another long cold winter of training. I set myself some time goals for IMWA on New Years day 2004: Race Splits Target Actual Difference Not only did I achieve these but so much more, with many new friends made and great life experiences I will recall for years to come.
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