Short Report:
Swim: 29.08
T1: 1.33
Bike: 2.33
T2: 0.54
Run: 1.43
Overall: 4:48.24
7th in AG, 47th Overall (274 finishers)
Longer Version:
So I entered this race for a bit of fun. Since Polar Challenge, my training had been pretty relaxed, just trying to get back into the swing of things. As I laid in the tent the night before the race, I couldn’t help but think it might be a long day, I didn’t feel that focussed.
Race morning whipped around and it was heavily overcast, almost misty, and humid, the forecast for 26 degree bright sunshine hadn’t materialized and this didn’t look like the sort of thing that would burn through. It was about 4am though.
Breakfast: 2 pots of rice pudding, a bowl of muesli with apple sauce and yoghurt and a splash of milk. Caffeine tablet (100mg) and a cup of tea.
Went over and tried to remember how to rack a bike for an open transition, and picked up a free shot of redbull that had been laid out by all the bikes, got the wetsuit on, and went down to the briefing.
Classic briefing over a PA system 300 people definitely couldn’t hear, but just about got the jist of it. 2 lap swim with a slightly different second lap.
Swim:
Started at the front of the swim, and more or less straight away gapped the people who I started near, there was a big pack to my right hand side, and I slowly merged with them at the first turn.
It was a struggle. I certainly don’t have the swim fitness I did last year, and had to force myself to relax and not push too hard. I tried to get onto some feet, but they pulled away (disconcerting since we had all seemed to settle into a pace by now). Round the second turn and there were already 2 guys WAY ahead, and then a string of swimmers leading to the little group I was with. At the second turn everyone in my group veered wildy to the left and started heading for totally the wrong buoy, I stayed with one guy and headed to the correct one, by the time the group had been corrected by a canoe they were behind us. The one guy I was with the next turn headed for totally the wrong buoy and began to cut a huge corner off the second lap. I was annoyed, not only since I would have to do yet MORE work on my own, but he was taking a shortcut. I worked hard and he finally came up to the next turnaround just ahead of me.
As I swam into the finish of the swim, I knew I had been working hard, and feared I’d already overcooked it. I was about 14th out of the water and I was pleased to see about 28.30 on my watch as I got out however, still have some semblance of the pace I did before, just it hurts a lot more to sustain I guess.
I’d wanted some fast transitions, but knew I had to get some socks on for the bike and run, decided to do this in t1, and with soggy feet it was a bit of a struggle. Snugg came off nicely and soon enough I was away.
Bike:
Onto the bike and I’d decided to cap my HR at 160. I was riding without a speedo or distance. Not many on the road at that point, and I prepared myself for the steady flow of average swimmer/hardcore cyclists to come through. It was pleasantly cool, yet still misty with a lot of moisture in the air, and the flow of cyclists past me was a lot less than I had expected. The bike course is a 2x out and back and looking at my splits, my average HR, for each was 161. So more or less on the planned effort.
It was pretty frustrating to see so many pack of blatant drafting going on. Most of the packs of riders closing on me at the turn around and see them gaining each split I took. Some of these packs were 10-20 riders at least and making no effort not to draft. The lanes were dead flat and mostly very smooth, but quite narrow, so its understandable why it would be difficult to pass. And having to pass 20 people is a bit of an effort, but still, people could have the decency to drop back the required amount. At least I know I could go and ride that course again with no-one around and I’d get the same/similar time. Not sure they could all say that.
There was also, as far as I could tell only water/high 5 available on the bike when the website had suggested there would also be fig rolls. I was looking forward to those, but glad I had enough with me in terms of gels/energy drink (just) to get by on my own, otherwise it might have been a different story!
Anyway, I was able to check where kev, lotte, romain and roz where at each turn, and I only had about 2 mins on kev at the first half lap, lotte was only about 30s behind him. By the end of the first lap, I had 4 mins, but by half way through the second, this was down to a minute and a half! I have no gauge of my speed but was happy with my pacing, I don’t think I faded badly, so no idea what pacing plan kev was riding! Fast, slow, fast, fast?! I’ve been getting into my supporting though, and made sure to give a shout out to all the Tri Londoners as best I could when I passed, even if it was to the bemusement of the riders near me.
Back into transition and wanted to make this a faster one. Seemed ok, but Im sure I can improve. One guy managed 34s I think, so just goes to show how quick you can be. On the spur I grabbed a red bull shot lying in transition near my bike (they were everywhere) and off I went.
Run:
3 lap run, and the pacing strategy was HR Cap of 160, 165, then 170/whatever for the last lap. I had hoped my speed might move with it, but alas it wasn’t to be. I felt pretty good on the first lap, but knew it was only a matter of time before kev came past. I managed to hold 160, 167 and 170, so my pacing was again dead on the plan. Went for a quick pee at the end of the first lap, and felt much better. As I then ran past the start, was sad to see Roz at the end of my first lap sitting with a St.Johns ambulance lady and Naomi, and wondered what had happened, but not much time to really discuss the matter there and then. And onto the second lap.
Kev soon came past full of chat, (I gave him some back) and he tried to tickle me (Im sure that’s a DQ?) about 1/3rd of the way around the 2nd lap, and gapped me by about 150 yards. Surprisingly though he seemed to stay in sight for most of the lap. My HR was a little high at times but RPE was ok. I was moving well(ish)
However, at this point, the sun suddenly decided to appear, it was only about 10.15 in the morning but it was already starting to get very hot. Suddenly my speed had dropped a little and the RPE crept up, worked hard to keep the HR on target and as I finished the second lap, knew that the 3rd might have been a bit of a struggle. I saw 4.13 on the clock and knew that 5 hours was in the bag barring disaster, yet I was also worried that lotte would soon be coming past (oh the shame!) I took my red bull shot at the start of the third lap (yeah, this’ll make me run fast) and got stuck in. I kept looking back, and only saw romain in passing on the run at the point where there is some contra-flow running, and got a high-five. Its great to see other people enjoying themselves! Whilst hard work, it felt controlled and I don’t feel I lost any technique on the run. I put this down to strength and conditioning work, single leg squats are the way to go people!
Anyway, came back in and couldn’t see lotte behind (phew) and pushed for the final 200m. Roz and Naomi helpfully shouting ‘Lotte is right behind you’ as I’m running down the finishing chute.
Went and got my medal and came back round to see Lotte finish moments behind 3rd lady overall, and then went and cooled my legs in the lake before a gentle massage. Its always nice to finish a race in blistering sunshine and enjoy the moment.
Im happy, considering how much training ive done, and felt I executed my race plan well. Although a little disappointed my run and bike wasn’t quite there, but I guess that comes with training eh!?
Good fast course, pretty well organised for its first year, could do with some draft busters, but great if you want a pb! Compared with Wimbleball from last year, that’s a 56 minute pb for me ;-)
Thanks to Naomi for her support and taking some pics! :-)
Andy
