The weather has been so mixed this past week that i don't know if i'm coming or going, if it's spring or winter, autumn or summer.... it hasn't stopped my training as the record shows (right), but it has made me turn into a French person. How ?
To put things into context - May is not a month in France, it is an extended holiday. May1, May 8, May 9, May 20 are all Bank Holidays.. but more interestingly, when these days fall on a Tuesday, the preceding Monday becomes the bridge - so a long weekend; if it falls on a Thursday, it's the friday that is bridged to the weekend, and every so often it's on a Wednesday, like May 8 - and because the Thursday is also a holiday, the Friday is also a holiday = a two day work week, which means lots of running, cycling and swimming !! yeaaaah
So yesterday, May 9th, i went for an early morning run in the warm sunshine, and although the air was a bit chilly, it was a lovely spring day. Ideal. I stopped and took a panoramic photo aiming to capture my happiness...i felt so good that i ran the near 20km hilly course, which i normally run in around 1h45-1h50, in 1h36m24secs.
It was never going to last though, was it - this is Normandy after all.
Today, May 10th, i'd planned a long ride on the bike but on waking at 7h10, was unhappy to see the grey sky, the rain, and worst of all, the swaying trees , which meant wind ! The worst kind of weather for riding - cold, rain, wind. I still got up and got out - dressed like it was December, with shoe covers, gloves and beany hat under the helmet.... It was this weather which made me turn into a French person - the video i shot riding up the hill made me laugh when i realized it ! Here i was, not at work, enjoying a ride out in the Normandy countryside, albeit wet and windy, but still managing to complain about it all - the eternal French complainer, always moaning about something.
Having said that, i have been training well, and thoroughly enjoying it all - an dhave managed to do quite a lot of brick sessions, meaning i'm getting used to running off the bike. So hopefully, i'll get a better time at the Half Ironman tri next week in Barcelona. The bike leg is going to be tough, with a bit of climbing, but if i can run faster than my previous LD attempts, i'll be happy.
After a good 12-week preparation the Barcelona-Calella LD Tri could not come quickly enough. 12 semaines de préparation, le jour-j n'arrivait pas assez vite :)
To keep this brief :
Friday 17 was a windy, stormy day - i went for a sea-temp-check swim but it was impossible to swim in the heavily wavy sea. Plus it was very cold - sub 14°.
Saturday 18 : picked up the number and race info. The wind was unrelenting and the sea very stormy. As this was a European Championship we were told that the swim had to go ahead, whatever the conditions, which was a relief because it's the part i both dread and look forward to :)
We bumped into Javier Gomez very briefly, he was looking very relaxed and cheerful. He would be happier later when he crossed the finishing line first in 4h05.
Je vais essayer de rester bref : Vendredi 17 : un vent très fort soufflait sur la cote, et la mer était complètement déchainée - et c'était impossible de nager (j'ai bien essayé) - et à 14° - froid ! Samedi 18 : je suis allé chercher mon dossard et les derniers infos sur la course - malgré la météo orageuse, on nous annonce que la natation ne serait pas annulé, vu que c'est le championnat d'Europe. Je me sentais rassuré car c'est la partie natation que je crains et aime le plus ici. On a croisé Javier Gomez - détendu et souriant - mais il souriait plus lorsqu'il traverse la ligne d'arrivée en premier après 4h05 de course.
Sunday 19 : chilly morning, but the wind had dropped off, and the sky seemed clear. The sea was far from still though - the waves were strong enough to knock you over, which happened to me as i warmed up :)) Dimanche 19 : matin frais, mais le vent ne soufflait plus, et le ciel s'était dégagé - mais la mer restait mouvementée et les vagues assez fortes - je me suis fait écrasé en me réchauffant :)
Swim
My age-group set off at 7h24, 24 minutes after the Gomez and McCormack group, and 2 minutes before the final relay group. I had some work to do if i wanted to catch them :)
Strategy - straight line to the first buoy at 200m, then stick as close to any group as possible for the 1500m straight line parallel to the coast, and as fast as possible for the final 200m back to the beach.
Reality - Difficult to get beyond the first strong waves, but i managed to get a straight line, without any bumps. I latched onto a group, feeling for feet ahead of me, quickly enough. Only problem was that we were swimming into the rising sun, and what with the swell of the sea, it was impossible to catch sight of the marker buoys ahead. So i stayed close to the group, but after a while i hear a whistle and a referee in a boat indicating "the yellow buoy" over to the right. Yes, we'd strayed off course... which added a good 100m+ to get back on track... pity because we were going well.
Getting to the final turn back to the beach, i don't know how but i got a hard kick in the face - stunned me for a second..ouch ! But what can stop an Ironman ??
38mins - a bit disappointing, but at least i came out running, and not tired. More efficient, not quicker.
Natation On est sorti à 7h24, 24 minutes après les élites (Gomez et McCormack...), donc j'avais du travail si j'allais les rattraper !! ( :°) ) La stratégie - suivre une ligne droite jusqu'à la première bouée à 200m..comme d'habitude, et puis essayer de rester avec un groupe jusqu'au dernier virage à 1700m, avant d'aller le plus vite que possible jusqu'à la plage (les derniers 200m). La réalité - les premières vagues étaient fortes, donc difficile à passer, mais ceci fait j'arrivais sans coup au virage, et ensuite, je cherche les pieds d'autres nageurs et je m'accroche à un groupe; le seul problème - le soleil se levait droit devant, et avec le mouvement de la mer, c'était difficile de reperer les bouées... et 10 minutes plus tard un arbitre en bateau nous siffle pour nous signaler qu'il fallait aller vers le droit - eh oui ! on s'était égaré du parcours - bien ! 100m de plus pour nous... Ensuite, au dernier virage je reçois un coup de peid dans l'oeil - un vrai..je suis un peu assommé, mais je me rappelle que je suis un ironman, et j'arrive bien à la plage, et sors en courant vers T1 38mins, un peu décevant, même temps qu'avant, plus ou moins, mais je me sens pas du tout fatigué. Je nage pas plus vite, mais je nage sans doute avec plus d'efficacité.
Bike The new course had 3 steady climbs and i was looking forward to it. The sun was out, the air was a bit chilly...the first climb came quickly, from km9 to 20, a steady 4-5-6% but without any real difficulty. The second - from around km30 to 42, was more testing with some higher gradients (flirting 8-9% at times), which brought back memories of the Col de la Madeleine...but i was going well, and passing a lot of riders. This descent was fantastic, with some really tight bends. The final climb was shorter and easier, but i could start to feel the fatigue - which meant i quickly ate a gel !! The final descent before the final 15km back to the coast was quick, with easy bends. Right at the end there was a sharp right turn and an steep uphill (10%), just as i started up this the rear tyre exploded - literally making a huge banging noise...yes, it was mine !! This is my first ever flat on a course - so i quickly started getting things together for a change - wheel off, tyre off, inner tube out, new one out, on, tyre on, air bottle in, attached..no air gets in teh tyre - another attempt - nothing !! aaargh - pump - is air going in ? yes, wheel on, back on bike - the rear is still flat - start again - new inner - ok - the referees are with me now watching every move - but they kindly push me back up the hill. I've lost at least 15 minutes here - and the sight of all the cyclists whizzing by is a killer for the morale.
Still, i got back to transition and felt good getting into the running shoes.
Time : 3h23 (i in fact lost 13 minutes with the punctures).
Vélo j'avais très envie de faire ce parcours. Le soleil brillait, mais l'air restait frais.. la première montée (de km9 au 20) arrivait vite mais était sans difficulté (4-5-6%). Le deuxième (du km30 à 42) me rappelait le col de la Madeleine, avec des pentes de 8 et 9%, mais j'avançais bien et dépassais beaucoup de coureurs . La descente était magnifique avec des virage très serrés, et assez technique. La dernière montée était assez court, et sans difficulté encore, avec une descente assez vite, sans difficulté...mais à la fin, en arrivant dans un virage et une montée assez raide, j'entends une explosion - eh oui, c'est mon pneu arrière - complètement éclaté. C'est la première fois que ca m'arrive, mais je réagis vite - je sors les changes, mais l'air ne rentre pas - la bombe ne marche pas ou quoi ? une autre - pareil... ggggrrrr. La pompe marche, mais en partant, le pneu est à nouveau à plat - je recommence - sous la surveillance des arbitres, car il ne faut rien laissé, et on n'a pas le droit d'aide...on me pousse pour remonter la pente, c'est le bienvenu. C'est terrible de voir et entendre tous les coureurs te dépassent...mais je fais les 15 derniers km sans pépin, et arrive à la transition assez bien - sans fatigue. Chrono : 3h23 - avec 13 mins perdu avec les crevaisons.
Run The sun was higher now and the air warmer, around 19-20°c max, so nowhere near the 30°c+ temperatures of previous years here. I have trained well for the run, adding many faster sessions to the schedule, and it felt like it had paid off by the end of the first 1500m - i felt i was really running, rather than trying to complete the course.
Also, mentally this was only a 21km, and not 42km - so i know i have the endurance, i just needed to up the tempo. I took a Gel at 5km, and i was soon at the Pineda station and km 7, heading back to the Calella beach front. My main preoccupation was when to take a second gel - and a 3rd if needed. This came at km 12 - a red tonic menthol flavour - yum ! I was passing many runners, all of whom had probably whizzed past me as i struggled with the punctures - this made me feel good, and i was still feeling strong, even if the legs were beginning to burn - but that's supposed to happen, right ? I finished passing more than 300 in this run).Turn round at the end of the Pineda beach came quickly and the the station again - km 17 - 4 to go. I tried to up the tempo again, there was still something in the legs... 18, 19, bike zone, drink zone, 20km, Calella bridge, the cliff and the Catalunia flag hanging proudly... the end - final sprint. No time to stop - Esther is there, but i see her too late - i sprint to the finish line and the medal is hung around my neck - it's big and shiny and heavy :)
run time : 1h47, which is more than 15 minutes quicker than all my attempts here on the Half course.
La CàP Le soleil était plus haut dans le ciel, mais les températures élevées des années précédentes - 30°c+ - étaient bien absentes. On était à 19-20° max. J'ai augmenté mes séances càp avant la course, avec beaucoup plus de travail de vitesse, car je voulais vraiment améliorer mon temps. Au bout de 1500m c'était certain que ce travail avait payé. J'avais la sensation, pour la première fois ici, de vraiment courir, plutôt que simplement avoir l'objectif de terminer. Psychologiquement, ce n'était que 21km, et non pas le marathon...J'ai pris un gel tonic à km5, et bientôt j'étais devant la gare de Pineda (7km) et sur le retour vers Calella - combien de fois ai-je fait ce parcours...? aie! Ma pensée préoccupante ? Quand est-ce que j'allais reprendre un 2° gel, ou un 3°, si besoin - et d'un coup j'étais à l'arrivée et au début des derniers 9km - j'ai pris un red tonic gel au menthol - mmmm délicieux ! et continuais à dépasser beaucoup de coureurs (j'ai fini par gagner plus de 300places sur la càp). Je me sentais vraiment bien, même si les cuisses commençaient à bruler - mais c'est normal ça! Encore à Pineda, km 17, le petit pont à 18, puis le transition et 19, puis 20, le pont sur la plage, le drapeau catalan tournait avec le vent sur la falaise à la fin de la plage, et puis le dernier km en vitesse, avec un sprint à la fin...j'ai vu esther trop tard, donc je n'ai pas pu m'arrêter....et là - l'arrivée et la médaille est au tour de mon cou, grande, lourde et brillante... 1h47 - plus que 15 minutes plus rapide que mes derniers efforts ici - donc je suis plus que content :)
Conclusion
5h58 - 496 out of 1050 men in the open race Swim -
i'm not a great swimmer, and i don't think i ever will be - although i am getting more efficient. je ne suis pas un bon nageur, et je ne pense pas que j'y arriverai; mais je me sentais plus fort à la fin, donc pas plus rapide, mais plus efficace.
Bike -
i felt really good on this much tougher, more interesting course - disappointed with the time i lost with the flats. je me sentais vraiment fort sur ce parcours, plus intéressant et technique, mais je suis super déçu avec le temps que j'ai perdu en crevant...
Run - very happy, as my main objective was to run faster and better - both achieved, and i felt i could have continued.... très content avec la càp - mon objectif de courir plus vite est bien atteint.
Thursday i took part in a "run against cancer" and covered 13+km in an hour....feeling good Jeudi j'ai participé à une "course contre le cancer" sur le campus de mon école, j'ai couru 13+km en une heure.....ca va bien... Molt bé
Back for the Full in October ? Probably, and looking forward to improving everywhere :) Je reviens pour le Full distance IM au mois d'octobre, je pense...avec le but d'améliorer mes performances de l'an dernier...
No sooner have i drawn up a plan, i go and change it !
Dès que le plan est établi, je dois le changer.
My planned Sprint triathlon end of March - cancelled : it was too cold, i haven't trained for running fast, iron levels still not high enough. Yes, this winter is not going to go away soon - it is still near freezing temps with a bitingly cold wind; my running has been more about getting in the kms at whatever pace, with one or two faster sessions - but nothing i could call sprinting... ; i am feeling better with the iron treatment, but not back to normal yet - from time to time i am too easily out of breath. Le triathlon sprint prévu fin mars - annulé : non seulement a-t-il fait trop froid, mais je ne le suis pas entrainé pour un tel événement, et de plus, mon niveau de fer reste faible. L'hiver a bien du mal à nous quitter, et les températures restent près du 0°c accompagné d'un vent glacial. Je cours bien, et je compte des kms, mais sans vitesse. Je me sens mieux, c'est sûr, mais de temps en temps je me trouve vite essoufflé.
And i have registered for the Barcelona Half Challenge, again, for the 4th time :) I couldn't resist the change in the bike course, and the thought of running alongside (well, ok, behind) Macca and Javier Gomez, to name but two of the favourite triathletes :)
Mais, je me suis inscrit, pour la 4ème fois, au HalfChallenge Barcelona : impossible de résister à l'opportunité de courir avec, ou bien derrière, les athlètes comme Macca et Javier Gomez...
Other than that - the training is coming along nicely - some very good sessions in March which i'll be building on in April with more brick and back-to-back sessions...can't wait - and if the sun actually starts putting in an appearance, all the better.
Sinon, l'entrainement progresse bien - beaucoup de petites sessions de qualité, et je vais commencer à ajouter des sessions double (bike-run etc) pendant le mois d'avril. Et si le soleil me rejoint, tant mieux :))
I wasn't sure i'd be continuing the blog after the Ironman objective was reached, but like so many other things it's not so easy to just give up....
I had a fantastic week in Mexico with Esther at the end of November to celebrate my 50th birthday, which helped rejuvenate my aging limbs, although my very first treadmill session in the hotel gym ended with a strained calf muscle... i won't be renewing this experience. Although i can understand the Home-trainer / turbo bike sessions - when the weather just won't allow for effective cycling, i can't imagine any weather condition forcing me to stay home and "run" on the machine. Ce n'était pas sûr que je continue avec ce blog une fois mon objective Ironman atteint. Mais, c'est difficile de simplement arrêter, comme beaucoup de choses, je crois... j'ai passé une semaine formidable au Méxique avec Esther pour fêter mes 50 ans, une remède incroyable pour remettre du gaz dans mes jambes fatiguées...ceci dit, j'ai fait un essai sur une machine à courir et au bout de 20 minutes j'ai arreté avec un mollet blessé ! Je peux comprendre qu'on se sert d'un Home Trainer en vélo, je le fais, et j'aime bien, surtout quand la météo n'est pas idéale, mais je ne peux pas me voir éviter le froid ou la pluie pour courir et opter pour une session sur cette machine !!
Since this fantastic break my training has had its ups and downs - injury, tiredness, and a new one, ionically for an Ironman, iron-deficiency - possibly due to my physical exertions and added to my vegetarian diet. I haven't eaten meat (red or white) since the mid 1980s, and have never had a problem, but a recent blood test has shown a poorly inadequate level of this essential oxygen carrying mineral.... i've read that this is common among endurance athletes, of which i have to consider myself. The symptoms i've had - tiredness, shortness of breath, difficulty sleeping...and obviously i've not been paying enough attention to my diet. So it's been lentils, beans, dried apricots, broccoli for me recently !
Depuis ce séjour mexicain mon entrainement se passe avec des hauts et des bas - blessure, fatigue, et maintenant : carence de fer ! Pas mal pour un homme de fer / Ironman ! Le fait d'être végétarien ne facilite pas la situation non plus. Je ne mange pas de viande depuis les années 80, sans aucun problème, j'ajoute, mais une analyse de sang récente indique une carence importante de fer, assez commun parmi des athlètes d'endurance, apparemment. Les symptômes : fatigue, être à bout de souffle, difficulté à m'endormir... et sans doute, je ne fais pas assez d'attention à ce que je mange. Donc, un régime de lentilles, haricots, abricots secs, et brocoli pour moi !!
On the training front, i've been swimming well and feel i've made a breakthrough in terms of technique - discovering how sliding through the water makes the activity more fun and less tiring - it's been a lot of work and although i'm not necessarily any faster, i am less tired after a good 2-hour/4km+ session. I have found a more effective and efficient technique - that's what i wanted to say !
Sur le front de l'entrainement, je crois que j'ai fait enfin des progrès en natation - j'ai découvert que c'est un sport de glisse, et j'ai trouvé la sensation de glisser plus loin dans l'eau - je ne nage pas plus rapidement, mais je suis beaucoup moins fatigué après une session de 2 heures/4km+. Oui, c'est ça, j'ai trouvé une technique plus efficace.
On the bike, my Turbo Trainer has been on overdrive in the garage - where i've been trying to increase my cadence and improve my technique. I'll be going for a complete bike-fit soon - to help gain maximum efficiency through positioning on the bike. I should have done this a long time ago. 'll be doing a write up here on this as soon as..
À vélo tout va bien, le Home Trainer a fait beaucoup d'heures supp dans la garage dans le but d'augmenter mon travail de cadence et de technique - et je vais m'offrir une session d'ergonomie cycliste afin de trouver un positionnement parfait et donc améliorer l'efficacité et le confort. Un rapport ici dès que...
Running has been on and off due to recurring calf/achilles problems, but after a 3-week break i am back on track and enjoying the pleasures of the forest trails again. I was doing hill sprints this week and really felt the effects of my lack of iron - out of breath very quickly - gasping like a 20 a day smoker at the top of each hill !! I've never smoked in my life, and i am so glad because i can't imagine what this session would have been like !!
La CàP - oui et non - quelques petits problèmes de mollet, rien de grave, et un arrêt total de 3 semaines au mois de janvier m'a fait beaucoup de bien. Là je retrouve les trails de la forêt verte avec beaucoup de plaisir. Cette semaine j'ai fait une session de fractionnés sur côte, et j'étais à bout de souffle comme un fumeur de vingt par jour, dû à la carence de fer bien sûr ! Je n'ai jamais fumé de ma vie, et heureusement, car je ne peux pas imaginer mon état autrement !!
So it's on towards another Ironman event in October, a half distance in June (Deauville), the étape du tour in July, and warming up with a sprint distance at the end of March.
Donc j'ai en vue un deuxième IM pour le moisi d'octobre, un Half au mois de juin à Deauville, l'étape du tour au mois de juillet, et un tri sprint fin mars.
Run, bike, swim.. and eat well :0) Cours, pédale, nage...et mange bien :))
Flashback. March 2009. Sitting on the plane back from the Barcelona marathon, where i had been an unhappy and reluctant non-starter, i saw an ad for the Garmin Barcelona Triathlon. It could have been the logo that caught my eye, or possibly the pictures of the triathletes in action, or the golden finisher medal.....but whichever it was, when i got home i was compelled to register for the race to be held at the start of October. A few hours later i had also entered the Paris triathlon set for the end of August. Both were Olympic distance triathlons, but they were massive events for me all the same - I was going to become a triathlete. And so began my journey to Ironman, my ultimate goal.
Well this goal finally became reality on Sunday September 30th, 2012 at 8h36 when the starting gun went off for my age groups (45-69) at the Challenge Barcelona-Maresme long distance triathlon (3.8km swim, 180km bike, 42.2km run) and almost 300 silver-bonneted triathletes ran into the waves to begin the 226km trek to Ironman.....
Backtrack to Saturday : it was unusually cold, rainy and windy in Barcelona ! Storms had lashed the region and even caused extreme flooding further down the coast in Malaga. The race wasn't in danger but the bike zone was closed, meaning we'd have to leave the bikes early Sunday morning. I went to pick up my chip all the same and walked onto the beach to inspect and anticpate the swim zone - the sea was rough and the water whipped up by the wind made visibility difficult. I couldn't even see where we were to swim to. I was certainly feeling anxious and nervous now.
Sunday morning. Race day. I slept well, got up at 5.45 and ate bananas, cereal bars, cereal biscuits, coffee, energy drink... so i felt well-nourished when i left at 7.00. Esther dropped me closer to transition and i rode the final couple of km. It was still dark and a bit chilly, but the wind and rain had dropped off. There was a long wait to get into the bike zone as 1400 bikes needed checking in. The atmosphere was strangely relaxed and yet tense as we anticipated the day ahead. Lots of stretching going on, last minute adjustments to bikes, tyre pressure being checked, preparing running shoes and laces, and counting gels.....
The forecast was sun, but not high temperatures, which was a relief.
Warm-up : I finally left the bike zone and watched the pros start as i swam out to check the goggles and wetsuit. The water temp was perfect - 18°c. I then realised my start was just 6 minutes after the pros, so i raced up the beach to enter the start zone - no time to even consider what in earth i was doing there before the gun went off and i found myself swimming in a straight line to buoy number one. My past strategies had been to go wide left or right and avoid the kicks, but not this time. I had decided i would go straight and endure whatever was thrown at me - knowing it would not last long anyway. As soon as i hit the water and began swimming i felt relaxed. All the stress of the build up just melted into the Med. There was more than enough space for everyone, so no knocks or bumps. The first buoy was at 200m - veer right and straight on for 1450m.
VIDEO
I am well aware that my swim technique isn't perfect and swimming straight is never easy ! I really wanted to get as close to the marker buoys as i could, and i could see other swimmers quite a distance to my left and others, though less, to my right. The first was away to my left and getting closer was not so easy with the under current. This wasn't a problem in itself because it meant i was clear of other swimmers. I was smiling by now and really enjoying myself. I could see the beach in the distance to my right as i took a breath, every second stroke, and the town of Calella and the mountains behind... i thought of the July holiday and all the swimming i had done in this sea. The next turn. By now i was close to the buoy, almost half way, 100m before the left turn and a straight run of 1750m, followed by another left turn and the final 300m to the beach. The group was closer together here and the current was more head on - nothing too strong, but it was quite a swell. Fantastic. I was loving this - feeling myself raised by the sea swell. Occasional bumps here, as the other wave starts caught up, or we caught up with the weaker swimmers of those who started before, but nothing a quick left or right movement didn't resolve. The final left turn towards the beach came quickly. I was starting to relish getting onto dry land and the bike. The number of swimmers here suddenly grew as everyone tried to get a straight run-in to the beach. I must have swum under somebody because i found an arm over my shoulder - we looked at one another, smiled, probably, and separated....strange meeting. I should have said "Hola, bon dia", but it all went too quickly. Back to the beach. The clock read 1h23 - which gave me a 1h17 time. "I'll take that", i said to myself as i calculated. I'd imagined a 1h20 swim time, so i was ahead of schedule.
quick time calculation, yes, that'll do...
T1.
I took my time getting out of the wetsuit. No point in running, this was only the start of a long day. The swim is the warm-up, i'd been told by a tri-colleague. He was right. Helmet on, socks and shoes, number belt, jacket... i hesitated. If it gets hot, i'll be taking teh jacket off, then it may be cold so i'll need a shirt. Back into the bag and I run out with the shirt in the jacket pocket... time wasted. I'd arranged evrything in order for the bike and run. At least 5 mins for T1.
The Bike.
I'd given myself a 6h target for the bike. The Garmin was on and ready - It was exactly 10h00, which meant i'd be back by 16h.
The training i'd done had given me a lot of confidence, especially completing the Étape du Tour in the Alps. My greatest concern, after the problems i'd had during the Half-Challenge in May, was fuel and not allowing myself to run out of energy.
My plan on the bike : every hour a gel (including one isostar caffeine) = 6 in total; eat a banana at every drinks station (24km), take energy drink every 15-20 minutes, water whenever, isostar cereal bar when hungry and sporteneine every hour. Well it worked and i felt great throughout. I kept an eye on the Garmin - 33km/h, without pushing it. I tell myself to ease up, that i still have a marathon to run after the 6 hour bike ride. I feel good on the tri-bars, and compact on the Lapierre. Then it started. A cranking noise with every pedal stroke - and it wouldn't go away. The bike had obviously taken a knock during the flight. By the first turn round at around 42km it was really irritating me. I tried adapting my pedal stroke, and found that at 33km/h on the flat without too much effort the noise disappeared, but not for long. How frustrating - 180km with this. It made things really unpleasant.
I was still passing quite a few cyclists, and seeing, rather hearing, others whizzing past me. Some made comments - all encouraging. In the Half Challenge back in May i was given a penalty for drafting (unintentionally), so now i was paying attention. The referees here are renowned for their strict adherence to rules. At one point i heard a motor bike slow down behind me, which meant one thing : referee. I'd just been overtaken and the cyclist had slotted in just in front of me. So as not to appear to be drafting i moved out to the left... the refereee called me and was about to say penalty. I rode alongside and explained that i'd moved out to NOT draft. I was told then that if i move out and don't overtake i am gaining an advantage and stopping others overtaking. If i move out i have to overtake. AAAh i said - OK. SO - "no penalty ?" "No, ok, you understood". Relief.
mmm referees !
I was still feeling good by the second lap - despite the headwind from the sea. My average speed was still around 30km/h so i felt relaxed enough. I had spent so much time just pedalling away on the Home Trainer, and i could feel it paying now - i managed to just continue at a constant speed and effort. The only time i did stop was to take off the jacket as it was warming up, not enough for me to not put on the shirt though. We were even treated to refreshing shower on the final lap as we turned round at Calella and back out to Saint Andreu... less than 40km to go. it was 14h50. Would i make the 6h? I put my foot down and with the final stretch was up to 36-38km/h. I still had something in the tank - which would help with the small question of a marathon still to run !
The T zone in sight was i going to make the 6h target? Stopping the Garmin at the arrival i was at 6h00m06secs. Job done for me, and i felt fine - except, as i dismounted, for a shooting pain in the underside of my right foot.
T2
Quick enough. Change of shoes and socks, shirt. Do i put a dry shirt on ? No. I don't want to overheat, and Esther has one in my bag i left with her, if i do need one. Cap yes, blue, so Esther will recognise me at the first turn-round point at Santa Susanna - 5.2km away. I set out - the foot pain wasn't showing any sign of relief. It would, i told myself. I joined the line of runners heading out along the beach - and the steep up and downhill under the train track. It was hotter now and i could feel myself heating up quickly, beads of sweat running down my face. The plan for the run was a 10km/h pace. Slow and steady and to be able to continue to the end. I'd done quite a few 2 to 2.5 hour runs at this pace and felt great. The foot pain wasn't subsiding though. KM2.5 - Pineda and drinks station.
My fuel plan : one gel every 10km (between km 3 and 4 including one caffeine
gel), water and cola flavored energy drink at every drinks station (2,5km), water a few gulps of water to rinse the taste away, run on. Every drinks station went like this.
At Santa Susanna Esther was waiting. What a welcome sight. I left her my cap and glasses, took a drink of Vichy (salty) water and an energy sachet (Isoxstan) that i'd been using in training. I suppose i spent a good few minutes chatting and getting her encouragement - not exactly time wasted, but on reflection i should have been advancing.....
encouragement à la esther :)
I set off again - only 37km to go. 8 laps of 5.25km, or 4 laps of 10.5km ? I wasted at least 2km debating which calculation gave more advantage, psychologically speaking. I didn't give myself an answer, but told myself - one down, 7 to go, or number one lap of 4. But in this way i was already back at Pineda. I repeat the drinks routine. The music was playing loud here and the crowds shouting encouragement. I was actually enjoying this !! I was at the start of the marathon and still smiling. Is this normal ? 2km from the start line there is a small bridge to run over - quite a steep little climb at this stage, but from here you could here the speaker at the finish line and the cheers of the crowd. It drew me on - every step getting closer as the sound gets clearer. Soon back along the beach. The crowds were great - encouraging every runner. 10km down, 30 to go. The foot was ok by now and i was probably running at around 10km/h. I was soon back at Santa Susanna and looking for Esther - and more encouragement, which meant more time chatting...then back to Pineda. I was counting the kms to each drinks station. Take each one at a time, i told myself. Next, Calella - half way there. Only 21km to go. ONLY. The worst thing about these events is that you pass by the finish line and actually see some finishers. It is encouraging in that you can't wait for it to be your turn to go left and make the final 200m to the finish line, but it's a killer because you run away from this turn and go straight on back into obscurity and anonymity because the crowd is watching the finishers.
My time will come i said, smiling as the runner in fornt of me dashed left, and took his young son into his arms and made his way to the finish. How do they do it so quickly ? This question took me to Pineda and just after i treated myself to a caffeine gel - a thick sweet paste full of energy with the taste of thick strong coffee.... it was delicious. I smiled thinking that i was actually relishing a gel, and worked out that this was my 10th of the day (which meant only two more) - another statistic to contemplate as i arrived back at Santa Susanna. Esther told me she'd be heading to the finish line, so wouldn't be there at my next visit - in 15km time, i said. I added "yeah - only 15km". I was getting closer. Get back to Pineda, then Calella, turn round and it's only 10....
the end in sight
Same routine. Run to the drinks station, walk with drinks and then run on again. This is the Cyrano method - walk and run for specific time periods and you conserve so much energy. The light was beginning to fade and the temperature to fall. I still felt ok, but was definitely getting tired. After the final turn from Calella i could hear the Amy Winehouse song "Valerie" - i love that one, and wished i could have finished at that moment. I sang along inside my head and i was at Pineda again. I was at km 33 and felt the need to walk. I decided i'd walk 100m every km until km40. Only 7km more to go....I knew that once i got to 40km, i was home and dry. The sky was darkening and the specially installed floodlights were on between Pineda and Sanata Susanna where there are only fields along the train track. The sea to the right was dark and quiet. This was eerie. One part of the road was in complete darkness. It was surreal. A girl ran behind me making gasping noises with every breath. I thought she'd collapse, but she went ahead - i was happy because i didn't like the idea of her falling down. Then it was gel time for me - the last in my pocket. It wasn't as nice as the isostar caffeine gel, but it would help me get to the end. Santa Susanna appeared out of nowhere and there were now only 5km to go. Cola drink and water, and a quarter of an orange - to drink, not eat. 36km - walk 100m, 37km, 38km walk 100m - the drink station at Pineda agian, already. The same kids rushing to hand out the drinks - so enthusiastic, and always smiling. "Molt bé" "gracias, tété"....my catlan isn't fluent, but enough to win smiles. Km39 and i decide not to stop - i am almost there. The sound of the finish line, the bridge, 40km....i can make out the first building of Calella and the turn towards the beach, under the train track, still running. The music clearer, less people on the beach. The Transition zone, back onto the Bike park area, KM42.... this is it. There are still a lot of people waiting and cheering. Electric. Esther.. i see her. I hear her. Finally i get to turn left onto the final straight run - bisouxxxx to Esther la guapppaaaa in the crowd, and la iaia, la Carmeta, sa maman... on to the finish line itself, up the small ramp. I can stop. "Congratulations. You are a finisher".
I am an IRONMAN.
12h24 was the time -minus 6 minutes for the wave start = 12h18.
My goal had been 12h30-13h00, with me being realistic... so i was well within this. happy?
yes !! (1h17+6h00+4h50)
I'd told myself, and esther, that i would do this once - being such a demanding test of strength, and needing so much time for preparation. Well i guess it took me one and a half cans of Limon - alcohol free beer - in the recovery area to decide that i'd be doing this again - and better.... i was already thinking about where i could shave off minutes.... this was madness.
I made sure i had a massage - felt so good. And i was radiant when i got out to see Esther...impossible to guess i'd just covered 226km in just over 12 hours.
But i'll be back, to go below 12h...a new challenge, a new objective.
all for this :)
Thoughts :
So pleased to have finished...
Really enjoyed the event - from beginning to end.
Organisation is everything - Challenge is an efficient event organizer.
I feel i did everything right (food intake especially) - i know i could have given more on the bike, and taken time off the run...but hey, who cares !
It's strange what goes through the mind during this challenge...weird calculations that you don't control
I still want to continue.... i need a new challenge, constantly....
Effort and pain felt is very similar to that at the 100km de Millau...
It's probably more difficult to write about than to train for and to actually do !
When i entered this 'race' i really had no idea what i was letting myself in for. I have only been to the Alps twice before - once for grape-picking in the late eighties, and once for a holiday in August 2006 when i rode up the Col du Télégraphe on a mountain track and ran half way up the Galbier in preparation for my first 100km Millau.....
My preparation training had me, for the most part, doing two hour stints on the Home Trainer, and scrambling up and down the hills of Normandy - but NOTHING could really simulate the climbs of the Alps.
AN 8 hour drive took me to the hotel in Muguet, 30km from Albertville on the fRiday (race day Sunday) where i caught up with my two brothers - Simon had pulled out due to a lack of preparation, and Michael was raring to go....this being his 7th Étape. "You'll be fine," he kept saying as i shook my head once more at the mountain profiles. My initial thoughts were that the first of the 4 Cols was difficult if only because i'd heard it mentioned many times - the Col De la Madeleine; the second, the Glandon (Croix de Fer), can't be as bad as it isn't as long, and the last two - well, the third (the Mollard) is only 6km - piece of cake - and the last, well the last is always going to be easier, psychologically. Didn't quite happen like that though. But i told myself to stick to my plan - just ride and enjoy it, which was never going to be difficult with this kind of view :
Saturday was a scorching summer day in Albertville as we picked up the numbers and ate in a brasserie watching the Tour de France. But by the time Sunday morning came by it was cold, windy and rainy (the Etretat tri had come in handy preparation, i thought). After a sleepless Saturday night - not due to nerves really, but simply not being able to nod off (though i rested very well) - we were off to Albertville and the start.
9000+ registered, 6700 starters announced... the speaker put this down to the bad weather. The start was easy enough - slow and steady (35-40km/h) all the way to the foot of the Col de la Madeleine. SLOW down - steady drizzle acompanied us - the gradient was getting to 7, 8% but it felt fine. Mike had pointed out that the climbs are given an average gradient, which was 6-7%, but they include the downhill and flat parts, of which teh Madeleine has two significant sections... and so i should remember that when it feels easier, then it would be paid for later. As we reached half way and the straighter, flat part - everything was fine still - funny, why isn't this hurting ? I rode alongside and chatted a good 15 minutes with a member of MSA tri club - my club - small world. I stopped at the feed station, filled the bottle and wound my way up to the top - it seemed to come quickly enough, and ii actually started wondering what all the fuss was about. Then i remembered - i was going at tortoise pace, with absolutely no time or ranking objective. This included a quick summit stop for a photo (i wasn't going to miss this chance)... and i wasn't alone.
am i pleased with myself !!!
The way down (18km) was not as difficult to handle as i had imagined either, though i was very nervous on the brakes, and really focused on not falling. Nonetheless, the descent was as tiring as the ascent for me. I hadn't expected it to be so cold, but with the wind jacket back on it was just ok because the crisp wind at 40km/h+ gets under the skin and into the bones very quickly. A welcome food stop at the bottom - salty biscuits were on offer and went down very nicely indeed - and it was on
to the Col du Glandon.
Mike had said this was not an easy climb - and after 6 or 7 km at 8% i was starting to understand - final 6km to the summit were going to be even steeper, hitting 12 and 13%, averaging out at around 9,5-10%. I looked up the sheer height of the mountain and could see the cyclists way above.... this was impressive, some were beginning to walk with their bikes, i just carried on pushing away - the gradient was relentless - so happy to have added the 29 cog the week before (i'm using a Compact pedal set with a 11-29 cog set) - so it's not too bad. The rain has stopped and the sun is now out - wonderful. Clouds float around the summit way above, it is beautiful. The only downside, apart from the 9 and 10, and 12%s is the strong wind as we turn each hairpin, a real killer.
over half-way there !
But I breathe deeply, smile to myself, exchange an encouraging word with the other cyclists and occasional caravan - i am enjoying this. It is very, very hard though and i know i will earn the medal, if i get to the end and escape the fate of being picked up by the "broom wagon". I ask an official if i'm in danger of this - "no, you'll be OK". I'm not convinced and push on to the Col de la Croix de Fer, a further 3-4 kms. An easy ascent, but with the wind head on, and the tiredness now in the legs...ooof.
feeling it !
Another, shorter descent this time - no need for the wind jacket - but as the road flattened out at the bottom, the sun was really starting to heat - i joined a line of 20 or so sheltering behind a friendly motor bike who took us a good 4-5km at a steady pace - this was great - the peloton sensation. I am starting to really like this sport :)
The Col du Mollard was a short 6km climb - short yes, but climb all the same - with the heat, and with so many cyclists now lying, energy-sapped, at the side of the road, waiting their inevitable pick up by the big bus, it was certainly tough. I pedalled away, steady and determined. The km milestones indicate the gradient and it starts to play on the mind when it is constantly telling you 8%; 9% and with passages at 10% - when will it get easier ? The fact is it doesn't !
The final descent was the most difficult - extremely technical, with 40+ hairpin bends - quite a few fallers as i wound my way cautiously down. This kind of descent really takes it out on the arms. It was even hotter now, and my head was starting to spin - i really thought i wouldn't make it and started to worry.... i calmed myself down by concentrating, breathing deeply.... before arriving at the final food stop. I pulled up, took a bottle of Vittel emptied it over my head - "douche de riche", "luxury shower" - it worked and i felt better - i was overheating, the altitude, the lack of sleep, the accumulating tiredness....
I chatted with the helpers giving the water - i asked if the last climb was less difficult... "they all go up" was the answer i didn't want to hear... but it was true - there was only one way from here - UP.
A final 18km and i will have done what i wanted - finish. I was still determined i wouldn't walk, i wouldn't stop, and i would get there.
The first 6 or so km of the climb to the Toussuière were as difficult as the top of the Glandon - a straight uphill... no shade...torture ! Again the constant reminders that we were at 9% didn't help - only when it read 7% did i feel there was some kind of relief. Still i was smiling and enjoying the fact that i was here, still pedaling and getting closer with every stroke and push of the foot. 10km to go - a water trough - cold water - i stop and put my head under the flowing tap - only 10 more... The 9, 8, 7.... counting one by one, standing, pushing, passing to the 27 cog knowing i had a reserve cog, just in case...5, 4 3 - and trhe arch, signalling i was almost there.... but still the road climbed . The spectators were shouting - it gets flat round the corner - they never said which corner though. 2 to go, then 1 the famous flame of the final km -... people behind the barriers clapping encouragement.
My challenge was complete : i finished, i finished feeling good, no problems or injuries, and i really enjoyed it. Again, because i can.
Two events in June and July have kept my training alive. Having completed the Le Havre Olympic distance triathlon and the mighty Étape du Tour Acte 1 I am feeling very content with myself. J'ai terminé deux événements au mois de juin et juillet, afin de maintenir ma préparation pour mon Ironman as mois de septembre - le tri du Havre et l'étape du tour acte 1. Donc je suis assez content.
The very first Le Havre Fitdays Triathlon was never going to be easy with the lashing rain, the howling winds and the ever falling temperatures. This was supposed to be June, summertime !! Add to this the nightmare logistics of having T1 and T2 at 40km intervals, on the pre-race Friday I found myself wondering what I'd let myself in for. Le tout premier Fitdays Tri du Havre n'allait jamais être facile - avec une météo pourrie, digne d'un mois de décembre plutôt que juin. En plus, j'ai opté pour le tri CD parce que je voulais absolument nager en mer à Etretat, et non pas au Docks du Havre,ce qui voulait dire que la logistique et l'organisation était assez compliqué.
Nonetheless, I drove to Le Havre on the Saturday to register and leave the running shoes in T2, and then to Etretat on the Sunday morning with the bike for the swim and bike start. Saturday was actually a beautiful sunny day, and we ate lunch on terrace in the Docklands, site of the Long Distance (which i'd opted not to do because i wanted to swim in the sea, not the Dock). It was strange to be sheltering from the heat because the news during the week was that we were to arrive at Etretat with an extra pair of running shoes as there was a risk that the swim would be replaced by a run - gale force winds had been predicted, which would make the sea swim impossible. Malgré mes réservations vis-à-vis l'organisation je partais pour le Havre le samedi déposer mes chaussures dans la zone T2, et ensuite le dimanche à Etretat avec le vélo pour la natation et le départ de la zone T1. Il a fait assez beau le samedi, ce qui semblait bizarre car les derniers infos qu'on a reçu nous demandaient de prévoir une deuxième paire de chaussures car une tempête était prévu pour e dimanche et la natation serait, sans doute, remplacé par une course à pied.
Sunday was not Saturday though and after an hours drive I arrived at around 9 for a 10am start, under a rain-soaked lead-grey sky and a lashing wind whipping the sea into the air. I found the T1 zone by following the other athletes (only 85 for this event) who were all looking as puzzled as myself : would the swim take place ? Would we get to swim under the cliffs as planned ? It wasn't until 9h45 that the news was finally announced - the swim would take place, but with a new course - 3 times round a 500m triangle marked by 3 huge buoys. No under-the famous-cliff swim = disappointment, but at least we could all get the wetsuits on - which allowed us to warm up and be protected from the cold rain. Le dimanche n'était vraiment pas comme le samedi - et après une heure de route sous la pluie, j'arrivais à la T1 au front de mer...le ciel était d'un gris de plomb et un vent parfumé au sel de mer soufflait fort. On n'était que 85 pour cette distance, et aucun entre nous savait si on allait nager. Il n'était pas avant 9h45 qu'un arbitre m'informe avec une signe de tête que la mer allait nous accueillir - mais pas sous l'aiguiile comme on avait espéré - trois tours de 500m autour de 3 bouées jaunes. On était tous un peu déçu, mais au moins on pourrait s'habiller en combinaison, nous permettant de nous protéger un peu du vent et du froid.
The sea temp was 14-16° - that is NOT warm ! The sea was extremely choppy, and it was not easy to get round the course with the strong undercurrents pulling in every direction. Difficult and tiring to keep in a straight line - but i loved every second of it - being lifted out of the water and feeling the crash of the waves as i almost fell back in .. what a feeling. I don't remember being kicked or hit by anyone, but with such waves I probably wouldn't have noticed anyway - I do remember thinking - "Martin, you must be mad - it's cold, wet, uncomfortable, difficult", but with a huge smile as i swam onto the pebble beach at the end. Time ? No idea, but i was somewhere in the middle in position terms judging by the number of bikes still in T1. Température d'eau - entre 14 et 16° - PAS CHAUD ça ! ET des vagues, des courants - pas simple non plus. C'était difficile de garder une ligne droite avec les changements de directions, mais la force des vagues me sortait de l'eau et je rentre avec une "claque" - géniale :). J'ai évité des coups des autres nageurs, mais les vagues ne m'ont pas manquées :)... Mais j'étais très très content d'y être et je nageais en souriant. Le plus difficile par contre était de sortir de l'eau et courir les 100+m sur la plage de galets au pieds froid...et avec les mains presque gelées, j'avais vraiment du mal à me déshabiller et mettre mes chaussures de vélo - j'ai passé un bon 10 minutes ici.
things had actually calmed down by this time (this is at around 3pm)
but note the cliff we were meant to swim under at the start of the film -
i'm still a bit disappointed this didn't happen...no trace of the race whatsoever..strange.
The run up the beach was more difficult than the swim itself - huge pebbles and stones... and with cold feet and hands ! It took me what seemed like forever to get the wetsuit off and into the cycling gear - with my fingers white from the cold i couldn't fasten the shoes.
Onto the bike, no drafting permitted due to the treacherous conditions - rain, wet roads (which were also open to traffic), and quite a strong head-on wind - which lasted the entire 40km hilly route back to Le Havre. I maintained what felt like a good rhythm, and i felt strong enough winding up the first long 7km climb onto the main road back to Le Havre. I passed six or seven riders, but was passed by at least 5 others.
I'm in about 40th position as i get back to Le Havre, where the roads have been left closed for the triathlon. The cars on the opposite lane were all beeping - not in support, but in frustration at being made to wait in a long line. HA HA - i waved as i took up a sprint position and thundered down the empty boulevard smiling. Just before arriving at T2 i braked slightly to take a bend and putting my hand back on the bar it slipped with the wet and i almost crashed (as Fabian Cancellera recently did in the Olympic road race), but miraculously stayed up.
Le Havre docks and T2. Again the cold hands made things difficult as i struggled to get the bike shoes and rain jacket off as well as tying the laces of my Asics. I was soaking and cold and the first 500m of the run felt strange as i could hardly feel my feet. Two laps of 5km to go. Here we joined the LD triathletes who were on the 4 lap distance. It wasn't easy to get a rhythm going with the cold but I felt fine enough until the first turn round at 2.5 km straight into a headwind (funny how you never notice when the wind is behind you)... well, head down, teeth gritted - this was one uncomfortable way to spend a Sunday morning. First Lap done, a colored band collected, I passed the T2 zone again for more of the wind and rain - it was unrelentless.
Feeling quite strong I passed 4 or 5 runners in the final km as i managed to up my tempo slightly - which felt very satisfying - to finish 43 out of 85, and 4th in my category (though i think there were only 8 of us :) )
post-race with "dry" t-shirt
Satisfied, happy, very wet and very cold... i drank several hot coffees and a huge plate of pasta before boarding the bus back to Etretat to pick up the car for the hour-long trip home where i took a COLD shower because the boiler was not working !!! aaaarrrrggggghhhhh noooooo !
One thing really struck me about this triathlon was the lack of people - competitors and crowds - no photographer, no medal, no welcome on the finish line, and these athletes just finishing and disappearing home.... the weather did not help, admittedly, but it was strange.
SO why do i do these things ? Why do i put myself through so much discomfort ? Well, because i can and because I like it ! What a day - uncomfortable throughout, but worth every second !
