Ironman Australia 2016 race day

Race day.. Wow another one. This time I slept pretty well. Sure I was awake before I needed to be but generally I felt pretty good. Not even like it was happening. I was ready and wanting it to start but I wasn't nervous.

The day started off with breakfast before a walk to the transition area to pump up tyres etc. After that we walked to the swim start and just sat around waiting for the time to pass. With about 20min to go I got changed into my wetsuit and handed my gear into the truck to be transported to the finish line. The swim was a rolling start which means you had to line up in sections depending on what time you think you will be doing. The time does not start till you cross the starting mat. So no need to rush. They say that it helps with faster times and less bashing each other but neither of that was the case for me. I kind of miss the mass start. Its more exciting I think.

Anyway the swim started well. I walked my way into the water and just started to swim. I felt pretty good after the first 400m. Then it was just swim like dory as much as you can trying not to think to far ahead. There were a couple of choke points on the swim where we are forced to come together. The first one some guy came shooting up past me and kicked me in the face. My goggles partly came off and I am sure I had his toe in my eye at some stage. So I took a few moments kicking on my back and adjusting myself again before putting my head back down and continuing. The worst part of it apart from the pink eye I was possibly going to get the next day was that he then slowed and I went past him. Then he would shoot past me and fall back again. This continued going on but I tried to keep my distance after that until he finally dropped off some time later. The swim included a weir crossing where they had steps climbing up and over it. I guess that was good as you could get out and break the swim into sections. On the way back the the course crossed a sand bank. At first I just saw some people walking along. I thought that's a little strange. I was trying to swim as much as I could until my finger grazed a shell and got cut open. I then stood up and walked a few steps until I could see it getting deeper. Just as I jumped back into the water I cut my little toe on another shell. So out of the water I could have a case of pink eye and two digits with tetanus.

Leaving the water I took some extra time under the shower. They did say that dry salt from the water could dehydrate you if you leave it on your body so I made sure I had a good wash. Transition 1 was good. I had learned from the last event to pack a towel so you can dry off a little and hide yourself if needed. I figured out the correct procedure for putting bike pants on slightly wet skin so there was no flashing at the volunteers this year. I also managed not to break any of my gear. Yay for the win.

The bike started out as I wanted. Didn't go out to fast but still had ok pace. The weather was cool and no wind. Yes the road surface wasn't smooth like you find in the city and that's ok. The problem I had was the potholes and patchwork repair work that you find all over the place. Some of it in rather dangerous locations. But this is the race so you keep pushing on. 80kms in and I felt good. About that time is when you hit the Mathew Flinders drive hill. Knowing that I have done it before I put it in the low gear, stood up and powered away. Yay I made it. Wrecked but I got up. I continued on to town but from then on every hill I hit I got cramps in my quads. The pain was not great but I was managing it. Only 90kms to go on the ride. By this time the wind had started to blow and it was a head wind on the way out. The rain came with it and it was a rather unpleasant ride after that. The wind seemed to turn mostly around for my return leg and I was starting to hate being out there. It was a slow and wet 90kms. I don't think anyone liked the conditions. Apart from the wind and rain it was a fairly uneventful ride. As I got closer to town I couldn't wait for the ride to be over. I remember the relief that I got from starting the run and knew I would feel that again.

Transition 2 was another uneventful stop. I left a lot of things that I didn't need. I came in soaked to the bone. But getting to change and having a towel was one of the best ideas I have ever had. I felt like $1. I would have said a million but that would be a lie. Anyway I was dry and off the bike what more could I ask for. I was still traveling ok. Time was a little slower but nothing terrible. I had some cramping when I pushed hard but I just thought that if I take my tablets and small running steps I will get there ok.

The run started and well. Sure I was only dry for less than a few minutes but I was on the run and I did have that happy moment of dryness. The run contains one hill and the rest is pretty flat. So I was kind of having fun., Yeah tough still but ok. At the aid stations I was trying to find something that I enjoyed. I had a lot of water and electrolyte drinks but the food was not being friendly. It was dry or terrible to taste. I like Vegemite but that on a stick was disgusting. I don't know how people do it. I forced as much as i could down as I hear its good for cramps but damn. Basically all food made me feel sick later in the run.  About 7kms in there is a small rise. Its short and a nothing level change. I run up and then all of a sudden I get a new cramp at the back of my leg. This time it stops me. I stretch a little and then walk a bit more. Soon I am running again and remember to only take small steps. Keep the legs going but try not to use a lot of force.

On the second lap I am in pretty good shape time wise. I know I am not going to beat any records but its ok. About 16kms in I see Adam heading the other way. Not far from the far turn around and I joke with him to stop and wait. I know that he is way to far ahead of me to catch at this stage so I just keep moving. The next lap seems tough. The rain had stopped and with my shirt drying and the cold I had started to wear away my nipples from the rubbing. Not fun but not bad yet. I was not travelling fast but I had not seen Adam when I got to the last aid station before the far turn around. I asked for some band aids to protect my nipples. That didn't help in the end as I need to remember to dry off better as they will not stick when you are wet. Anyway I start to head off and I see Adam going the other way. While I was not going fast I was actually catching him. I put in a bigger effort and soon caught up. He was in pain. We decided that this run would be better if we did it together, It was good. We both helped each other to run when we didn't want to and also gave us a good chance to talk about life and laugh at some of the things we saw. So for the rest of my run we ran, walk and talked our way through the kilometers. I did need to stop for a bathroom break not far from the end. It was dark and if the other bathrooms were anything to go by this one I might not have wanted to see anyway. I don't know what I was going to get from it. Maybe hepatitis. I am going to need to rush myself to medical after this event.  Near the finish I said bye to Adam as he had another lap to do and I headed up the red carpet. I was trying to high five everyone along the way. I crossed the line and gave a little heal kick. Not my fastest time but it was done. I was happy to get my second Ironman under my belt.

So with that it is the end of this chapter of my Ironman story. I hope you enjoyed version 2.0. Would I do another one. Hmm always hard to answer. That night and the next day I was a solid no. But then hmm something happens and you start to have ideas. There are a few things that might make me go back for another so I guess we will see.

The night before the pain...

It’s the night before race day so I guess it is time to write something up before tomorrow. After that I might forget everything that has happened. I can already feel the pain.

Wednesday.. I left you wishing I could go for a ride but it was grey and wet. Well that didn’t last long so as soon as I could I got out for that ride. I followed the start of the course. I have to remember not to take off as fast as I can but to take my time. It’s a little hilly at the start of this ride. Making it to the dreaded Matthew Flinders drive hill I stopped to have a look. Yes it is steep and yes it is going to hurt. I made sure I had a go and did make it up. Coming home will be nice once you pass that hill. That was pretty much it for the day. I just walked around town and watched everything get setup.

Thursday.. Registration day. We decided to registration first thing in the morning before giving any crowds a chance to build up. As usual I put a good dent in the visa at the ironman shop and purchased some ride gear to use in the race. Let’s hope there are no annoying threads to dig into me. We got to look around the expo and also attend the athletes briefing. Later that night we attended a seminar about coping with the mental struggles in an ironman. It was ok to listen to.

Friday..  The day started early with a swim in the river. Nice to make sure that the wetsuit feels good and to turn the arms over. The water was warm, brown and shallow. Not too bad a swim but not really able to do a lot of test sighting as the course is a bit of a dog leg. The rest of the day was relaxing and eating as usual. That night we attended the welcome dinner. They put on a good show and I did get a surprise to see my name listed on the big screens as part of my AWA status.

Today was bike and gear check-in day. So I had one last chance to go through all my transition bags to make sure I have what I need for the day. We then went and dropped off our bikes and completed the transition tour. Seems pretty simple and as I will be following the person in front I should be ok. Once again the rest of the day was relaxing….. All there is to do now is lay out all my swim gear for the morning and set alarms.

Tomorrow morning will be a 3:45am start. Wake up, get dressed and put on the race tattoos. Strap my timing chip to my leg and then have breakfast. I hope to leave here by about 4:30am to give me heaps of time to get into transition and do a final bike check. Well this is it. Time to do this thing I guess….

Start of race week

Well race week is upon us. The last training weeks have been a little more bearable. I still had to put hours in. A 100km ride here or there, a bunch of 10km runs and some 2km swims. But all up it was a lot more enjoyable. Getting closer to the race I start to judge everything that I do. Not always a good idea as you start to get doubts that you are ready. I am sure that no matter how ready I am I will get through it but will I live up to my own expectations and others. I don’t know. Oh well I will just have a go and see where I am when I get to the run. I know if I make it to that in good condition I can push myself. If not I will just cry myself to the finish. Haha

Looking back at this year’s training I guess I can see a few differences the second time around. Motivation to get out there and do it is a lot harder the second time around. The first IM I was so scared about not getting through it that thought really pushed me to train hard. This time I have a belief that I can make it. Training when it is wet and miserable just didn’t really happen. There was a couple of runs in the wet but generally if it was raining heavily I would stay indoors. The first time I would go out no matter the conditions. The long swims and runs were actually easier this time. I found it easier to just get into a rhythm and keep going. I don’t think I am any faster but I can push to go further. So that’s a positive. I found rides still hurt. Maybe as some of the long ones included terrible head winds I don’t know or maybe I am just no good a riding but it still hurt and makes my worry the most about this race.

Injury wise I feel a lot better than I did last year. I do have a couple of small pains here and there but nothing that I think will slow me down. I know I will get pains on race day but this year I am not dealing with anything that worries me I might not finish because of. So that is definitely a positive. Shame also as I will have nothing to blame if it all goes to crap. I should be really working out all my excuses now. Haha

Last Monday I packed all my bags. Its good to race close to home. You can pack so many more things. I have basically packed double my normal gear. That way I can't be caught out missing or breaking something pre-race. Sure my car looked like I have packed for a 6 month trip but I have room so I will fill it. I gave the bike a good clean and checked it one more time that it was working as expected. Not much more to do.

Tuesday the car was packed and after the peak hour traffic cleared we headed off. The drive is about 4.5hrs from home. The drive is rather boring as there is not a lot to look at. The apartment is nice. Has lots of room and everything I need for the week. With not much going on it was a good day to buy food and watch tv. The weather started out well. Warm but not overly hot. Then we had a few showers in the afternoon before it cleared.

Waking up today it has been raining overnight and looks grey and sad. I was hoping to go for a ride out to the famous hill that everyone talks about. I have seen it last year on foot but never tried to ride up it. Only being 8kms from here I thought it would make an easy ride. I might just drive the course instead. It’s too late to ride in the rain and fall off. Haha

The last hard weekends

The last few weeks have been tough. A number of ups and downs. Well mostly downs. Its really hard to think of the ups at this time apart from the fact that they are over and hopefully they will help in the end.

After the last race the training sessions have started to become longer. The midweek training was about the same. Maybe a little more intense than usual but nothing crazy. The weekends on the other hand really hurt. The first weekend the main goal was a 2.5-3hr run. I assumed that I could get in anywhere from 25-30kms at a nice easy pace. Well I say easy pace but not easy on the body. So that morning I started out trying to not take off too fast and keep the heart rate under control. It was all going well and then 4kms in while I was looking around at the world and not where I was going when I rolled my ankle. I had stepped on a seed pod from a tree. I should have seen it as there was a heap around but I was reading a sign at the time.

I thought about continuing on with the run as I hoped it wasn't bad but after a few steps I changed my mind in case I did more damage. So the rest of that day was all about recovery.

I talked to my coach about the incident and we moved a few things around so I could still get the run in a few weeks later. The next day was a 90km ride and a 3km run off the bike. I was told to take it easy and see how the ankle feels. I ended up only doing 60kms and calling it a day. There was a little bit of pain above the ankle bone which while it didn't stop me riding as such it was annoying. Once again I rested it as much as I could.

The next week I didn't have to run until Thursday and every day my ankle was getting better while walking. On Thursday I thought that it was all good. Once I started running on it I realised it wasn't as good as I thought. It didn't stop me running but I could tell that it was weak and I needed to be careful of the angles I put it on.

On the weekend I had a 4km swim Saturday and Sunday was the 180km ride. The 4km swim went better than expected. Yes boring as watching paint dry but I got though it feeling fine. The ride on the other hand just hurt. It started out ok. Got through about 60kms to the first turn around then then I found the headwind. So that really took a toll on me. About 100kms in I was busting for a pee. 25kms later I pulled over after finding a quiet bush location and made myself more comfortable. I could not bring myself to just go on the bike. 10kms later and I had a puncture. Feeling so over it and getting a flat does not really make you a happy rider. Once fixed I got back to riding and headed towards home. Near home I needed another 24kms to make the distance. I did a few loops around town including some bike paths. What a stupid decision that was. People just don't care about giving way to anyway. They will walk and ride where ever they want. I mean really can't they just stay to one side. Even when they are heading right at you on your side they seem to want to play a game of chicken. Apart from idiots and a small amount of cramping due to some nutrition issues I got through the rest pretty well although slowly. Finally it was over with. The next time I ride that long will be the race.

The week after that included an Easter long weekend so 4 days off work and it was a rest week. What a joy. Knowing I had to still do my long run I shuffled the training around so I could do it on the Monday of the long weekend which was the start of the next weeks program after the rest week. I had done a couple of small runs since the incident and the ankle was still in a little pain so I was worried how it would hold up. The run once again started well. I followed the same path as last time and really made sure I didn't stupidly trip. The ankle was ok. Not strong but if I kept my foot in line it seemed to be ok. I made the first loop with a good pace that I was looking for. Heart rate seemed to be under control so apart from my legs knowing I was running things were looking good. The first loop was a little over 17kms. Stopping at home for a quick drink I went out for the second loop. This time closer to home as I did not know how many more times I would like to stop at home for another drink.

At about the 23km mark I had to follow the path down into a park. Down the sharp downhill section I seemed to over stretch the sore ankle a little and I got a sharp pain. I hobbled along for another 20 meters and stopped for a moment. I had done a pretty good job already and needed about 3kms to make the minimum time. After thinking it though I decided to keep going and just see how it feels. Lucky for me the pain subsided and I was able to continue. At the 26km mark I had done 2.5hrs and was back at home. Not wanting to push my ankle anymore I thought I should end it there. I had completed the minimum planned task so I was happy.

Looking ahead I can see one more painful day which involves a 120km ride and a 21km run off the bike. That's not going to be fun but the rest of the plan is starting to get easier until race day. Which is pretty close now.

Wollongong Tri Festival

Last weekend was the Wollongong tri festival. This was the start of the journey back in 2013. Yes it was only an enticer but back then it seemed like a very long race. This year I competed in the olympic or standard distance. 1.5km swim, 40km ride and 10km run.

Standing on the start line lately I keep thinking that this is not really a race and what have I forgotten. No longer is there the nerves and I am not overly pumped like I used to be. I just stand there talking away and don't really think about what is ahead of me. I know I am racing and am ready to go but I am just not a worry that I will not finish.

Anyway my wave starts and I feel I get off to a nice pace. There are a few people around me but I am not getting bashed so thats good. This year the swim was a two lap rectangular course. This meas when we went past the first buoy we came in contact with some of the other groups starting their second lap. The water was clear and cool with some very disturbing warm patches. As soon as we get outside the protection of the harbour the was a nice rolling swell. Its only a couple of hundred meters of this but you do get a shock the first time as you try to push through it. The second lap was a bit easier as you are ready.

I get out of the water making sure not to fall on my face this time. I have a quick transition as my shoes are already on the bike and get on with it. The bike was not a hard course. Three laps with really only one hill at the starting end of the lap. I felt like I had some pretty good speed during the bike leg and not a lot of people passing. Apart from almost hitting a cone on the course when not paying attention the ride was fairly uneventful.

Getting off the bike, T2 was another quick transition to the run. As always I getting running at a pace I shouldn't. I don't look at my pace on my watch but instead use what I feel looks about right. I don't know why but everything seems slow. Maybe my mind is still used to the pace of the bike. When I do look at my watch I then understand why I am struggling so much. I find I am going way faster than I should be for the distance. I try to slow down but thats actually not easy to do. So you end up holding on as long as I can. I hope that I get close enough to the finish line as I can so I can convince myself that its only a little way to go now. Then I might be able to will myself to keep running. Sometimes easier said than done. On this day I made that happen. Heading up the last hill on the ran I take a quick look back knowing I don't have a lot left in me. No one can be seen. Then its a right hand turn which heads down the hill past the finish line to the end of the park before taking a couple of quick right turns and back to the finish line. Half way down the hill I have another quick look. Oh there is someone but its ok I have time. I get to the first right hander and have another look. Oh dear he is getting closer but I still feel its ok. 50 meters later I am at the last right to head to the finish and the volunteer says I am almost there with only 300 meters to go. I don't even have to look behind me as I very soon hear the same volunteer talking to the guy catching me. Oh crap he is close now. I give it everything that I have. I feel if I can make the red carpet then he will give up. 300 meters is not that far normally but when you want to fall over from the pain it is. Lucky for me I can hold him off and make it to the finish keeping my place. Not that it really means much when you are a mid pack competitor but we all have to have simple goals. :)

So the final results are below. I am pretty happy with them and hope I am improving. Next race is the big one.

OFFICIAL TIME 02:24:56

Overall Rank Category Rank Gender Rank 162 from 609 finishers 24 from 57 finishers 138 from 411 finishers

Swim 1.50km 00:28:35

Overall Rank Category Rank Gender Rank Speed / Pace 249 22 187 3.15 / 19:03 SHOW SPLITS

T1 0.10km 00:01:27

Overall Rank Category Rank Gender Rank Speed / Pace 153 17 113 4.14 / 14:30 SHOW SPLITS

Cycle 40.0km 01:04:45

Overall Rank Category Rank Gender Rank Speed / Pace 92 10 92 37.07 / 1:37 SHOW SPLITS

T2 0.10km 00:01:35

Overall Rank Category Rank Gender Rank Speed / Pace 246 30 188 3.79 / 15:50 SHOW SPLITS

Run 10.0km 00:48:33

Overall Rank Category Rank Gender Rank Speed / Pace 238 28 196 12.36 / 4:51 SHOW SPLITS

2016 Husky long course

Last weekend was the Husky long course. This as I have mentioned before was the first long course race that I ever did. At the end I swore I would never do another one. Well as you all know that was not the case or I would not be writing this right now.

I made it to Huskisson on the Friday afternoon. Had some lunch and checked in the caravan park. I was staying with Adam which was good as everything is always fully booked over the race weekend. We are only a short walk to the start and on part of the run course. That afternoon we watched the open water swimming race. It was kind of funny if you were not in it. The wind and current really affected the race as no one made it back to the shore directly. Many having to scamper over rocks to get back onto the correct beach. I am so glad I did not decide to do that.

The next day was all the shorter distance tri's and fun runs. So we got to sit around and cheer on the people we knew. It was also a good chance to look at the expo for things I didn't need or could not afford. The afternoon was for registration and bike check-in. That night as always it rained and rained. That's pretty much a usual on a tri weekend in Husky. Once again we thought that it was going to be a wet race. 

The next morning and the rain had turned into the occasional shower but not that heavy. It was an early start which was good with me. Better to get it started than to have to wait around half the day. I setup transition and slid myself into the trusty wetsuit.

It was still a little windy and which sucked but what can you do. I put my goggles on and they fogged up right away. I could not clear them so I gave up and decided to swim blind. How hard could it be. Actually it was more annoying than hard. I just followed people and tried to guess where I was. The swim was slower than 2 years ago so I will blame the conditions. haha. You could not see the beach flags when heading back in from the last turn around so I don't know how the front runners managed.

At the end of the swim as soon as my hand hit the ground I stood up. Walking out of the water and removing my gear as I usually do. Suddenly I tripped on a little sand lip and no mater how much I wanted to stay upright it was all over. I was on my knees getting up and I hear over the PA system "I see he has his sea legs still". Well the crowd got a good laugh and that's all that really matters right. Thinking about it later on the ride I should have given a little bow before running off..

In transition it was one blunder after another. I think I am getting worse at these. First I could not get my left leg out of the wetsuit. Then I broke one of the holes in my race number so it would then flap around in the wind all ride. So it was a slow transition. I also felt some groin pain that might have happened when I fell.

I started the bike ride and I had nothing in my legs. The groin pain wouldn't allow me to get any power down. I rode as hard as I could without making it worse but I seemed slow.I took some nutrition and anti cramp tablets hoping that would help. I was trying to closely follow my nutrition plan which normally goes out the window for some reason. By lap 3 of the bike I decided I needed to have something for the groin pain. I popped a couple of tablets and kept going. I think it worked as I felt better or maybe that was due to me getting off the bike I don't know.

Another slow transition but I was not worried. I noticed a pro athlete was still in transition with me so I knew I wasn't having that bad a day. haha. Poor guy. The run started well and I kept making markers I wanted to get to. I think around the 8km mark I took my first walk through an aid station on the way back in on the first lap. Then at 12km and 16km. Each was just a short walk as I find that better than running through and not getting a good drink in etc. I made sure I kept up on my salt tablets and felt I finished off the run pretty well. I would like to think that I had more in me but I know at the time I was pretty much done. I guess we will never know but I felt happy with the overall result. Judging by the pain today I must have tried hard.

2016 begins

The end of 2015 was reasonably relaxed. After the 70.3 I took a couple of weeks off work and had a holiday which was nice and one I will remember. Seeing as we are coming up to the longer training months I assume I will not have time for a holiday until after IM Port.

Christmas was much the same as last year. Work and train. It wasn't all that hot and there was a bit of rain around. I still got to do the training I had to. After talking to my coach it was decided that it would be good to do a couple of races before May. Looking at the schedule the best would be Husky and Wollongong. Both of these I have not done in a couple of years. Husky was actually my first long course race I ever competed in. I just posted that story here. So now they are locked in the training schedule is starting to fill up.

Training has been pretty good. Some tough days out on the road but thats to be expected. We have started doing a bit of speed work in the run sessions. That really hurts. Actually I think I pulled something in my groin during one of the runs so I have been trying to rest that when I get a chance. I have still been training but try to take it easy when the pain starts to set in. It has been fun having a ride buddy again. Adam and I have been able to meet up and do some of the longer weekend rides. It does make it easier to get started when you are meeting someone. As part of the long rides I had do the royal national park loop. Last time I was out that way bald hill kicked my butt. Well this time I started a little slower and just kept moving. I was happy that I made it without having to have a lay down at the top. We did stop at the top of the hill for a bathroom break and once again we were asked if we could be in some photos for tourists. Why anyone would want some sweaty old man in Lycra in their holiday photos I will never know. But so far its 100% of the time I am there on a bike I get asked.

Now for the sad news.. I decided that it was about time to get the bike serviced. It has been a while so I decided to have a full strip down and clean. Looks like most things came out well apart from the crank. That really annoyed me as it has already been replaced once. Unfortunately this time it was not a warranty job so I was left looking for a replacement. I was quoted way more than I wanted to really spend which did worry me. After some looking around I did find one on sale that was actually the same as what I had already and a lot cheaper than I thought it would be. Only difference was the colouring in the lettering. Anyway that was put on today so it will be good to test it out on the weekend.

Some good news.. I received the following email last week.

Dear Stefan, Congratulations on becoming a 2016 IRONMAN Bronze All World Athlete! Your strong performance during the 2015 season positioned you in the top 10% of your age group earning you IRONMAN Bronze All World Athlete status. As an IRONMAN All World Athlete, you'll enjoy a host of benefits at many of your 2016 races, including priority access to athlete registration, as well as special recognition of your accomplishments on your race bib and swim cap, and in the race program.

I am kind of happy about that. I don't know if I will really get anything out of it but it is a bit of fun if nothing else. So looking ahead I am now about 5 weeks away from the Husky long course. The weeks ahead are looking tough. They include a 30km run, 150km ride, 3.8km swims. So my weekends are going to be tiring. But I guess that is to be expected.