December 9th 2018 Challenge Middle Distance, Daytona, Florida USA

900m Swim 28km Bike 20km Run - Temperature 18oF 

Swim 00:14:22 - T1 01:41 - Bike 00:44:10 - T2 01:08 – Run 01:23:35 Total Time 2:24:57

50 - 54 Age Group Champion, 35th overall

With the 2019 race calendar starting to fill up I needed to find a Challenge race to have a shot at qualifying for their 2019 championship race, effectively their version of the 70.3 Ironman world champs. Daytona looked a good bet and they had allocated double slots (12) to the race since it was their launch race for the USA market. I took the plunge, entered the race and got the logistics organised. It was an easy race to get to and holding it in the Daytona International racing circuit meant it had the potential to be a special location.

Being a middle-distance race, I felt I would only need to tick over post Kona and hold on to some of my fitness. In the end I was more tired than I had bargained for with the year’s racing catching up with me. I did manage to string together a couple of reasonable weeks of training, but I was only just in the right shape to have a crack.

The weather was forecast to be stormy by lunchtime but warm. As we pulled into the car park, we heard the tannoy announce that the swim had been cut to 800m, the bike to a two lap 20 mile course and the run would still be a half marathon around the circuit. That was a real shame as we had ridden the course earlier in the week and it would have been really fun to do. Anyway, I refocussed and figured out a race plan – go hard from the gun to the tape, genius!

The swim was in the lake in the centre of the circuit and was a great venue for spectators. It was a rolling start which was a shame, but with a small field (<600 athletes) it would still be a fairly compact and competitive race. The water was choppy as the wind was picking up ahead of the inbound storm.  I placed myself in the lead group but navigated poorly and got gapped. By the time I hit T2 I was a couple of minutes adrift of where I wanted to be and with the shortened race that could be crucial. Whilst I had entered to qualify, I was racing for the win.

One of my goals for the race was to practise fast transitions as it’s an area I have been lazy with and given away time to my competitors. I was through T1 pretty well, posting the fastest T1 time in the age group, and out onto the race circuit to chase down the leaders. There was a group of 20 athletes a few hundred metres ahead of me and I spent the entire lap of the track burying myself to catch them. As we exited the circuit, I managed to make contact and backed off the power to regroup before pushing on again. With only 20 miles of riding it was going to be red lining all the way and I wanted to be with the fastest riders. Out onto the main road and the group put the hammer down, riders were quickly being spat out the back of the pace line, but I hung in until there was only three of us. We then moved up through the field, passing other riders who’s riding was not as strong as their swimming. Lap 2 was pretty congested as each lap was only 12k long, but we just stayed to the left and kept the power down. I ended the ride with a PB power output for the 45 minutes duration and the fastest bike split for the age group by a handful of seconds. 

As I came into T2 there were no bikes in the racking around me, so I was in top spot with my strongest discipline to come, it was mine to lose. Again, a really fast T2 and I was out on the track, 3.75 laps to complete the half marathon. The first few ks were quick and that put me in a strong position of winning, but I figured I would need to run 90 minutes or better to put the win out of reach of the others. The first couple of laps were pretty quiet but I focussed on each kilometre and everyone I ticked off under 4:15 min/km stretched the lead and was one closer to the tape. I had a tough spot in the middle section but just stayed on task and eventually quickened up again as I entered the last lap and could start to visualise crossing the line.

By the time I hit the tape it was blowing a gale, throwing it down with rain and there were only a few loyal supporters enduring the conditions to wait for their athletes. Once across the line there was no hanging around getting wetter and colder, I stopped briefly to confirm the win and then headed off to the hotel to get dry and fed.

I was pretty pleased with all my times bar the ropey swim and to both qualify and bag the win was a fantastic way to end the season. Now for a couple of weeks of down time and then start the 2019 mega campaign to hunt for a title, you only age up once every 5 years!

October 13th 2018 Ironman World Championships, Kona, Hawaii

3.9km Swim 180km Bike 42km Run - Temperature 35oF 

Swim 01:09:29 - T1 05:06 - Bike 05:08:40 - T2 06:21 – Run 04:06:57 Total Time 10:36:30

77th 50 - 54 Age Group, 1122nd overall

It was great to touch down on the island again and I always have a tingle of excitement as we drive to the pier in Kailua and along Ali’i drive to our hotel. The warm memories come flooding as the smell of the Banyan trees fill the car and the sounds of the waves crashing against the sea wall grows louder. Familiar faces greet us with aloha at reception and we finally arrive in our usual room, exhausted from the long journey.

This year was never about Kona, that was the icing on an epic year of RAAM and Norseman but once I entered the last four weeks of the build I started to wonder what good might look like. At the outset of my 2018 year the intention was always to work on my biking such that I was capable of a truly competitive bike split at the very highest level, comparable with my running. Throughout the year my run volume was chopped back to half its normal level and swimming parred back by a third. In China I had managed to still swim and run well but I had grave concerns about trying to blag the full distance, never mind compete at the blue ribbon event of the sport whilst being the oldest in the age group.

At the practise swim race 7 days before the main event I had swum conservatively and come out with a respectable time, by my lowly standards. As we lined up shoulder to shoulder in the water, I positioned myself at the back of the racers but close enough to enter the contact zone if my pace was higher than my expectations. I cruised through the swim at a pace that never left me out of breath, catching feet when I could and away from the contact zone at all times. It was a vintage swim for me, plain average in a very not average field of athletes. 

A brief photo opportunity as we exited the water then into T2 and a leisurely roll out onto the bike course. This was my test, the element of the race that would signal success or failure of my plans for training in 2018 and the possibilities racing in 2019 might subsequently bring. The goal was to ride 180km at a higher but more even power, controlling the ups and downs despite a rolling terrain and packs of other riders to negotiate; finish as strongly as I started. The first 50km out to Waikaloa went well with light winds and the power coming easily. I then pushed on to the 95km turnaround point at Hawi, which is largely up hill, keeping a lid on the power and passing any packs in a controlled way, albeit above optimal power levels. The last 55km back from Kawaihae to Kailua is where things normally unravel for me as temperatures rise and the fatigue sets in. This was different, I was in control, passing riders at will and having to keep a lid on the power numbers as I maintained a steady power state. Inside I knew my trip to Kona was a success, this is what it feels like to ride strongly but within oneself. The investment over the last year had paid off and I had built the platform I was seeking for that world class bike split, I had not arrived, but I had successfully started the journey. 

I hit T2 with a sense of both elation at my best ever bike numbers but also dread at what lay ahead of me next. I know what it takes to run strongly on this course and I know I was woefully short of the required quality training. The front of my brain kept me positive whilst the rear part started to prepare to the battle. I set off down Ali’I drive shooting to run walk at a 5 min/km pace and to my surprise started ticking them off pretty comfortably. I remained extremely cautious as I hit Palani hill at 12km, walking the steepest parts and refuelling/rehydrating religiously. I set off down the desolate Queen K, a black top featureless motorway, with only aid stations to punctuate the landscape, the route peppered with broken athletes. My speed slowed to 5:30 min/km but it felt ok. By 20km, not even half way, my quads turned to concrete and every step became an ordeal. I quickly searched for a reason to continue, 6 min/km would keep me under 4 hours for the marathon but by 30km the quads were screaming louder than the brain. My run/walk rapidly disintegrated into a walk/run, with my legs in agony my only goal was to get to the end whilst it was still light.

This was always going to be the way I crossed the line but some how I had managed to kid myself a miracle might happen and I would run the whole marathon; the power and folly of the human spirit! I hobbled across the line, my legs broken but actually the rest of me never better; hydrated, aerobically sound and straight through the recovery area to meet Mary.

Standing back, whilst one always wants to perform well on the big stage and avoid fumbled excuses for a poor performance, the race has been a success for me. I am excited to keep building the bike performance and start to bring my run form back to its trade mark levels. 2019 will be a big year with a target of racing four middle and long distance world championships in a new age group. Training starts now, mahalo.

Vitruvian Middle Distance Triathlon English Championships 8th September 2018

1.9k Swim 82k Bike 21k Run – Temperature 17oC

Swim 00:31:17 - T1 01:41 - Bike 02:22:53 - T2 02:06 - Run 01:27:04 Total Time 04:25:01 

2^ndAge Group 50-54, 46^thOverall   National Silver Medal

It was a pretty late decision to enter the race but with so little racing, and in particular run training, I was unsure of my ability to race a triathlon at the pointy end. I had notionally thought I would enter Xaimen 70.3 in November to have a shot at qualifying for Kona 2019 but with only one slot there I would need to be in top condition. I figured that if I was able to win the English Champs then there was a reasonable chance I could win in China.

No real taper race week which is normal for my training races, just go full gas for four and half hours and see what happens. As we waited on the beach for our start it was apparent that the race, whilst large, was not sold out to the maximum 1000 athletes as in prior years. There are so many options in the calendar that its inevitable numbers will be spread more thinly. The good news of course was that once the gun fired it was only a couple of hundred yards of argy bargy before things settled down and a firm rhythm kept me in the top 5 of the age group. 

A pretty tardy T1 and I was out on the bike course. I had in my mind to try and hit a good power number for the bike, time is always dependent on conditions. Since we were the last wave the whole bike ride was spent going around earlier waves, which has its advantages and disadvantages. By the time I hit the second lap I thought I was still in the top five but didn’t know for sure. I started to loose concentration but then I was passed by an athlete I figured was in my age-group so I resolved to stick with him. He was a big unit and so I presumed that he was an axe on the bike but wouldn’t be light on his feet, just hang in for T2 then drop the hammer on the run and leave him behind.

He got a small gap on me before T2 but not something I felt I couldn’t shut down pretty quickly. Anyway, another tardy transition and off on the run. The legs felt ok but with only half the volume of run training this year it was always going to be hard work. It wasn’t until the 5k turn that I saw my man and what could have been three or four others in the age group ahead of me, no time to just jog through, I was going to have to push hard. By 10k I had closed him down and after the turn I made sure he saw me then dropped the hammer to put him off hanging with me. I kept at it to the 15k turnaround but was shocked to see him only 20m behind me, that wasn’t meant to happen. No chance of easing up now, 5k more of gurning to get me to the line ahead of him and what I felt was sure to be a podium. 

I crossed the line a minute or two ahead of Mike and my friends told me I had got second. I felt pretty relieved that my efforts had been rewarded although I had been well beaten by the age-group winner. So a silver medal for my efforts but in mind a performance not good enough to make the trip to China worth a shot. Now to knuckle down, finish the training block for Kona and look forward to the trip. 

My 2019 campaign starts in Daytona 8^thDecember where I will be gunning to qualify for the Challenge Championships.

August 4th 2018 Norseman

3.8km Swim 180km Bike 42km Run - Temperature 18oF 

Swim 01:05:13 - T1 04:29 - Bike 06:15:07 - T2 06:31 – Run 05:47:42 Total Time 13:19:04

59th overall BLACK T-SHIRT

I have applied for an entry for this race for the last four years and this year my number came out the hat. Despite having committed to RAAM in June this was too good an opportunity to miss, it most probably would be my only opportunity to do this iconic event.

The day started bright and early with the ferry leaving the dock at 4am. The ferry quietly chugged up the fjord and it seemed that in no time at all, we came to a halt 3.8km away from Eidfjord and T1. We all stood around on the car deck waiting for the bow doors to open and then jump into the icy water to get to the deep water start. One of the myths surrounding the event is that the swim start is a leap from the ferry but thank goodness it is just that, a myth! The organisers were a little miffed that the water was a balmy 17oC, historically it being closer to single figures and the first part of the extreme day.

The gun fired and we were off but with less than 300 athletes, the contact zone soon disappeared and I got into a firm rhythm with some occasional jostling at times for feet to follow. Since it was nearly light, to help sighting T1, they lit a huge bonfire on the shore which was very cool to see and swim towards. It probably ranks as one of the best swims I have had in an event, crystal clear water in the most beautiful surroundings facing into what was undoubtedly going to be an epic day making lifetime memories. It really is an old school event, the original extreme triathlon supporting by the community and just a very special vibe amongst the athletes and supporters. Its hard to describe but the buzz was fever pitch, the talk of the challenges the day would bring and the opportunity to compete for the famous BLACK T-SHIRT.

There is no support provided by the event organisers for the athletes, its old school self supported with each athlete allowed two supporters who must be identifiable in their race 

t-shirts. They must provide their athlete with all race day logistics and nutrition.

Its a 226km point to point race so sweeping up kit left in T1 and T2 is down to your team. Into T1 and Hector was there like a coiled spring, waiting with my bike kit and in no time running along side me helping to strip my wetsuit. 

He helped me on with my cycling kit, popped my bike lights on and gave me a slap on the back as I sped off out of T1 and straight onto the first 30km climb. Up into the clouds we climbed and as riders started to pass me I wondered whether I was showing too much respect to the course and should be more aggressive. I wasn't confident enough to go with them so I let them go and crossed my fingers that it was their misjudgement of the extreme event and not mine.

The ride to the plateau was just epic, about 1300m of elevation through tunnels and on the old mountain roads. Once up there the clouds started to break up revealing incredible vistas, nature at its best. Now down on my tri-bars, I could settle into a rhythm and crank it out. At 24km your crew is allowed to start giving you support in the form of nutrition and any change of clothes required. It is not unusual for temperatures to dip into single digits when high up on the mountain, only to climb into the mid twenties on the descents into the valleys.    

After the first big climb there were a series of four climbs punctuated by valleys floors and plateaus. I started to reel in some of the athletes that has passed me earlier and bagged a fair few on the last 20k climb before we hit the 20km 1000m descent into T2. I had left T1 in around 40th spot and entered T2 in almost exactly the same position. You earn your BLACK T-SHIRT by arriving at 32kms in the top 160 athletes so all looked good. 

The first 25km of the run is along the side of the lake and by this time the temperature had started to rise. I had planned to run at a firm pace and see if I could make up a couple of places before arriving at the base of ZOMBIE HILL. My support team kept me fuelled with coke and water, leap frogging ahead of me in the car and then jumping out and running along side with a small buffet selection of treats. I arrived at the base of zombie hill in 35th spot, a comfortable buffer to ensure I could bag the coveted garment.
I happily slipped into a power walk, the only realistic way to ascend  the 7km hill with an average gradient of 10%. Hector was allowed to accompany me from this point so I had access to a range of sugary treats from his rucksack including cheese sarnies, yum!

We were passed by one or two keen athletes who had a more effective walk but we managed to arrive at the 32km cut off point in 40th place. The next 5km section was rolling but my legs had no interest in running so we put up no resistance to the one or two who came past us. We arrived at the car park at the base of Gaustatoppen mountain. From the bottom of zombie hill to the mountain top finish was 17km and 1800m of elevation gain but then last 5km was straight up the rocky mountain path. Its mandatory for athletes to have a supporter with them for the ascent and both equipped with rucksacks and basic survival equipment.

 Its not even a shale path, its a trail of rocks marked with red crosses to pick out the route. Tired legs really struggled to lift up over the boulders. Its was truly extreme, something I might not tackle even with the right foot wear, never mind after 4k of swimming, 180k of riding and 32k of running.
But, the views were amazing and we were even treated to a rainbow half way up. That last 5k took over 90 minutes, something that would take a little under 25 minutes on a normal road. I crossed the line with huge sense of achievement and thrilled to have shared it with Hector, he supported me tirelessly all day and even carried my rucksack up the last of the ascent. We created some lifetime memories, what more could you ask of any event.

April 14th 2018 Ironman 70.3 Liuzhou China

1.9km Swim 90km Bike 21km Run - Temperature 18oF 

Swim 33:00 - T1 05:01 - Bike 02:30:14 - T2 05:10 – Run 01:28:33 Total Time 4:41:58

50-54 Age Group Champion, 53^rdoverall

The first part of the year was always going to be dominated with getting into shape for the 3100mile Race Across America bike adventure I am undertaking in a team of four riders in June. For my second adventure of the year, I was lucky enough to win a start for the legendary Norseman iron distance extreme triathlon taking place in early August. RAAM training meant that I would only be able to squeeze in a minimal amount of swimming and running but I still wanted a shot at qualifying for the 2018 Ironman World Championships. When I scoured the events list for 2018 the only event I would be able to shoe horn into my training plans was the Ironman 70.3 Liuzhou in China and I would have to win the age group to secure my slot for the Big Island. It’s was a far from perfect plan, but it was that or nothing.

After 36 hours of travelling we landed in Liuzhou on Thursday, in time to register and attend the English briefing. At the briefing it quickly became clear that any non-nationals competing were there for one thing and one thing only, a converted Kona slot. There would be only ten guys truly competing for the win, but they were experienced and high-quality athletes. Friday was spent kit racking and wrestling with jet lag.

Storms had been forecast for race day but as we made our way to the swim start all looked calm. It was a rolling swim start and I now have established a tactic of starting further back so that when I see people on the run, the chances are they started before me and I am genuinely racing them. The swim was billed as a fast, currant assisted downstream swim. It was indeed fast initially but as we rounded the 1000m buoy the promised storm was starting to show its hand with the waves come crashing in. The pace plummeted as it became a fight to battle one stroke at a time through the waves with the packs of swimmers being widely scattered. Somewhat battered, we exited the swim, ran to T2, changed into bike gear and set off on bike leg. 

No sooner had I put the hammer down than I hit a bump and my nutrition bottle popped out. I had no option but to jam on the anchors, jump off the bike and run back up the road to retrieve my precious calories. Reset and go again but very quickly the rain started to come down and roads became greasy; they would bring down a number of riders before the day was out. The race was split, the seasoned Ironman athletes gunning for slots and the nationals getting their first taste of racing a triathlon. The consequence was that the front end of the race was an eye balls out time trail at world class pace and then a big gap to the main field. I locked into the zone and just cranked out the planned power numbers, mostly riding alone. The flat, pristine roads had promised record breaking times, but the weather had undone any chance of bagging a PB, I was just pleased to put in a solid effort and get off unscathed.

I glanced across at the bikes already home as I racked my bike in T2, not many but there were clearly a handful of athletes already out on the run course. The chaotic numbering system made it nigh impossible to know how many were racing for the age group win and The Slot. Head down and see what my legs had for the first few kilometres. Woefully short of run training volume, never mind running at pace, meant it really was an unknown. I figured that I would need to go faster than seven-minute miles to be in with a chance of a podium and as the first few ks unfolded, I started to build a small buffer of seconds against my target pace. As athletes came back from the turnaround I couldn’t spot any of my competition who were undoubtedly ahead of me, I just didn’t know how many and how far ahead they were. I just kept pushing to maintain the pace and as I reached the half way mark I passed a UK athlete in my age group. He spotted me and latched onto my heels so I upped the tempo and eventually the elastic snapped. I discovered later that he didn’t fold but kept chasing and ended up with second spot and only just over a minute behind me. At 15k I passed an Italian in my age group and I felt I must be near the front now but couldn’t ease up. I held my pace right to the line but crossed really not sure what position I was.

It took nearly an hour for my result to be confirmed, age group champion and my ticket stamped for Hawaii – BOOM! The first Ironman was held in 1978 in Hawaii and this will be the fortieth anniversary and my tenth competing there. Racing in Liuzhou and talking to other athletes gunning for that slot makes me appreciate how lucky I am to be going back to the Big island. Now back to the bike and the small matter of a 3100 mile ride across America.