Ironman Switzerland 2010
Zurich
25/07/10
9hrs 48mins finish, a PB for the Ironman distance
3.8km Swim 1hr 8mins
180km Bike 5 hrs 4 mins
Marathon 3hrs 28 mins
Approximately 2,300 racers.
TOTAL SWIM 3.8km (1:08:29) 1:48/100m
RANK at end of Swim 537
DIV.POS. at end of Swim 99
BIKE SPLIT 1: 0-90km (2:29:33) 36.11 km/h
BIKE SPLIT 2: 90-180km (2:35:20) 34.76 km/h
TOTAL BIKE: 180 km (5:04:53) 35.42 km/h
RANK at end of Bike 230
DIV.POS. at end of Bike 49
RUN SPLIT 1: 10.1 km 10.1 km (45:54) 4:32/km (7 min 15/mile)
RUN SPLIT 2: 20.7 km 10.6 km (50:47) 4:47/km (7 min 39/mile)
RUN SPLIT 3: 31.4 km 10.7 km (55:16) 5:09/km (8 min 14/mile)
RUN SPLIT 4: 42.1 km 10.7 km (56:41) 5:17/km (8 min 27/mile)
TOTAL RUN: 42.2 km (3:28:38) 4:56/km
RANK at end of Run 186
DIV.POS. at end of Run 40
The race marked the 10 year anniversary of the formation of Team Sh. 'Sh' because the majority of the 4 members' surnames begin with Sh. Richard Shillito, Dave (Sh)Ball and I made the trip out to Switzerland, Steve Shipside was absent this time and definitely missed.
Richard had arrived completely shaven (full body) - favouring that look year round and explaining that Marielos prefers it. Dave had been dieting instead of training and was looking lean and mean. Joining our group was James Hooper ('Shooper'), the youngest Briton to climb Mt. Everest (at 19) and pole to pole adventurer (first team to travel from the N to S. pole using human and natural power). As James recounted some of his adventures during our stay I was struck by the sheer magnitude of his achievements to date (James is 23).
The vibe on this trip was excellent and I think we all raced better for it. I'm very proud of how the guys raced on limited training - Richard 12hrs 40, Dave 12 hrs 35 (a tough PB) and James 12 hrs 5 (first ironman and struggling with a knee injury that had prevented run training). Huge efforts.
Pre-race I was feeling in good shape and knew that I had a good bike/run combination in me. Finding time to get to the pool had been tough for me this year and so my plan was to try to expend the least amount of energy in the swim and set myself up for the ride/run that I was capable of.
I'd trained less this year than in 2009 and significantly less in 2010 and 2009 than in 2008, a conscious decision. This was the 7th year of Ironman training and the miles achieved in that time and resultant engine allowed me to place more intensity into my training. That combined with a good base built up during the autumn/winter/early spring in and out of work every day (didn't catch the train once, a first) and not getting sick at all during autumn/winter/spring/early summer delivered me to Switzerland in very good bike/run shape. Swimming was a different story - I'd swum only 74km this year during the 29 weeks since 01/01 (77% of 2009 swimming and 30% of 2008 swimming for the same period), not great and I knew it. As a result I'd probably be swimming slower and with a higher heart rate burning some matches in the process.
In the six months from January 1st I had put together less training than in the previous 2 years although had always ensured quality and smart recovery. I had managed a decent number of >6 hour rides, > 5 hour rides, >2hr runs and four >2hr 30 min runs and so had put together the key training sessions. 100% of my training was done solo (time management and maximising training time available). Those long rides were spent almost 100% on aerobic threshold, no stops and pushing through the pain barriers for the duration of each ride.
Race-day dawned and the sun was shining. It had been raining for three days solid in the lead-up to the race.
The swim start went well, we were told to swim 200m out to the start line, I'd positioned myself in the middle of the beach and on the front and as soon as we reached the line the gun went so it felt like a fairly clean start. I was very conscious of the 2,000+ swimmers behind so just tried to follow the feet and keep moving, staying calm and keeping the heart rate down. It became more congested around the buoys, I actually swam right on the turn buoys which minimised contact (at least from one side!). The swim was over and I exited in 1hr 8 mins, 4-5 mins down on my usual swim time, but feeling good.
Onto the bike with Zipp 808s front and back. The Switzerland bike course is two laps with 1,260m of climbing. There are 4 hills at 32km (3km of 3%), 52.5km (5km of 6-7% but steeper in parts), 57.5km (4-5km of 3-5%) and 83.5km (1 km, very steep, with Tour de France-like crowds lining the road as you climb up a metre wide gap in the crowd), then a second lap of the same.
The 5 hr 4 min bike split was a bike PB and just beat my 5.09 at Canada and 5.07 at Roth, Germany. I saw a lot of people drafting on the flat sections and the only way to escape these packs (sometimes 20 strong) was to put power to the pedals, gap the pack and then settle into a rhythm 1-2mph quicker than the pack was riding and ride away. Although this was a good strategy for my sanity (I did not want to ride with the guys that were drafting, 1) it is dangerous and 2) it defeats the purpose of doing the race) the multiple above-threshold efforts probably made the bike harder overall, but am not complaining and I felt like I was hammering throughout whilst riding a little within myself.
I climbed well and the long training rides with multiple tough climbs on the North Downs served me well. Definitely seem to be getting stronger on the bike as each year goes by and also becoming more conditioned for the harder work-outs both mentally and physically.
At the top of the steep Heartbreak hill
Onto the run, which was 4 laps of a city and parks course. I have never felt that good at the start of an Ironman run and ran the first 10k in 45 mins (3 hour 11 mins marathon pace). The New Forest marathon last September and the training that I did for it has definitely improved my running and I concentrated on a quick cadence and good form.
The second lap brought me to the halfway point and I was on 3hr 17 min marathon pace. Great to see Dave and Richard starting the run, they were both running strong and racing each other and probably glad that Steve wasn't there racing them! The third lap was the most difficult. I momentarily felt like my head was detached from my body and gulped down a couple of gels and some coke asap in order to lose that feeling!
I was very focused mentally for the last lap and once I realised that sub-9.50 was on I made sure that I continued to follow my nutrition plan and set about running that final 10.5km including a 3.5km solid sprint for the finish line. Great to run to a PB time, and a third sub-10 finish, finishing the marathon in 3 hrs 28 mins.
The Hawaii slots in my age-group went at 9hrs 34, just 12 mins quicker than my finish time. The thought of another crack at Hawaii qualification (at a race in 2011) was kindled. If I could race that fast on limited training I was sure that with a concerted effort from the start of 2011 I would have a good chance of a return to the Big Island.
Just before we all headed our separate ways on Monday and over lunch, James told us about part of his voyage through the Southern Ocean en route from the N to S. pole and described how he and his team had battled through 80 ft waves and also capsized in a blizzard when the waves were 50ft. Both mind-boggling scenarios. James's stories re-enforced...anything is possible if you are willing.
See you at the races.
Zurich
25/07/10
9hrs 48mins finish, a PB for the Ironman distance
3.8km Swim 1hr 8mins
180km Bike 5 hrs 4 mins
Marathon 3hrs 28 mins
Approximately 2,300 racers.
TOTAL SWIM 3.8km (1:08:29) 1:48/100m
RANK at end of Swim 537
DIV.POS. at end of Swim 99
BIKE SPLIT 1: 0-90km (2:29:33) 36.11 km/h
BIKE SPLIT 2: 90-180km (2:35:20) 34.76 km/h
TOTAL BIKE: 180 km (5:04:53) 35.42 km/h
RANK at end of Bike 230
DIV.POS. at end of Bike 49
RUN SPLIT 1: 10.1 km 10.1 km (45:54) 4:32/km (7 min 15/mile)
RUN SPLIT 2: 20.7 km 10.6 km (50:47) 4:47/km (7 min 39/mile)
RUN SPLIT 3: 31.4 km 10.7 km (55:16) 5:09/km (8 min 14/mile)
RUN SPLIT 4: 42.1 km 10.7 km (56:41) 5:17/km (8 min 27/mile)
TOTAL RUN: 42.2 km (3:28:38) 4:56/km
RANK at end of Run 186
DIV.POS. at end of Run 40
The race marked the 10 year anniversary of the formation of Team Sh. 'Sh' because the majority of the 4 members' surnames begin with Sh. Richard Shillito, Dave (Sh)Ball and I made the trip out to Switzerland, Steve Shipside was absent this time and definitely missed.
Richard had arrived completely shaven (full body) - favouring that look year round and explaining that Marielos prefers it. Dave had been dieting instead of training and was looking lean and mean. Joining our group was James Hooper ('Shooper'), the youngest Briton to climb Mt. Everest (at 19) and pole to pole adventurer (first team to travel from the N to S. pole using human and natural power). As James recounted some of his adventures during our stay I was struck by the sheer magnitude of his achievements to date (James is 23).
The vibe on this trip was excellent and I think we all raced better for it. I'm very proud of how the guys raced on limited training - Richard 12hrs 40, Dave 12 hrs 35 (a tough PB) and James 12 hrs 5 (first ironman and struggling with a knee injury that had prevented run training). Huge efforts.
Pre-race I was feeling in good shape and knew that I had a good bike/run combination in me. Finding time to get to the pool had been tough for me this year and so my plan was to try to expend the least amount of energy in the swim and set myself up for the ride/run that I was capable of.
I'd trained less this year than in 2009 and significantly less in 2010 and 2009 than in 2008, a conscious decision. This was the 7th year of Ironman training and the miles achieved in that time and resultant engine allowed me to place more intensity into my training. That combined with a good base built up during the autumn/winter/early spring in and out of work every day (didn't catch the train once, a first) and not getting sick at all during autumn/winter/spring/early summer delivered me to Switzerland in very good bike/run shape. Swimming was a different story - I'd swum only 74km this year during the 29 weeks since 01/01 (77% of 2009 swimming and 30% of 2008 swimming for the same period), not great and I knew it. As a result I'd probably be swimming slower and with a higher heart rate burning some matches in the process.
In the six months from January 1st I had put together less training than in the previous 2 years although had always ensured quality and smart recovery. I had managed a decent number of >6 hour rides, > 5 hour rides, >2hr runs and four >2hr 30 min runs and so had put together the key training sessions. 100% of my training was done solo (time management and maximising training time available). Those long rides were spent almost 100% on aerobic threshold, no stops and pushing through the pain barriers for the duration of each ride.
Race-day dawned and the sun was shining. It had been raining for three days solid in the lead-up to the race.
The swim start went well, we were told to swim 200m out to the start line, I'd positioned myself in the middle of the beach and on the front and as soon as we reached the line the gun went so it felt like a fairly clean start. I was very conscious of the 2,000+ swimmers behind so just tried to follow the feet and keep moving, staying calm and keeping the heart rate down. It became more congested around the buoys, I actually swam right on the turn buoys which minimised contact (at least from one side!). The swim was over and I exited in 1hr 8 mins, 4-5 mins down on my usual swim time, but feeling good.
Onto the bike with Zipp 808s front and back. The Switzerland bike course is two laps with 1,260m of climbing. There are 4 hills at 32km (3km of 3%), 52.5km (5km of 6-7% but steeper in parts), 57.5km (4-5km of 3-5%) and 83.5km (1 km, very steep, with Tour de France-like crowds lining the road as you climb up a metre wide gap in the crowd), then a second lap of the same.
The 5 hr 4 min bike split was a bike PB and just beat my 5.09 at Canada and 5.07 at Roth, Germany. I saw a lot of people drafting on the flat sections and the only way to escape these packs (sometimes 20 strong) was to put power to the pedals, gap the pack and then settle into a rhythm 1-2mph quicker than the pack was riding and ride away. Although this was a good strategy for my sanity (I did not want to ride with the guys that were drafting, 1) it is dangerous and 2) it defeats the purpose of doing the race) the multiple above-threshold efforts probably made the bike harder overall, but am not complaining and I felt like I was hammering throughout whilst riding a little within myself.
I climbed well and the long training rides with multiple tough climbs on the North Downs served me well. Definitely seem to be getting stronger on the bike as each year goes by and also becoming more conditioned for the harder work-outs both mentally and physically.
At the top of the steep Heartbreak hill
Onto the run, which was 4 laps of a city and parks course. I have never felt that good at the start of an Ironman run and ran the first 10k in 45 mins (3 hour 11 mins marathon pace). The New Forest marathon last September and the training that I did for it has definitely improved my running and I concentrated on a quick cadence and good form.
The second lap brought me to the halfway point and I was on 3hr 17 min marathon pace. Great to see Dave and Richard starting the run, they were both running strong and racing each other and probably glad that Steve wasn't there racing them! The third lap was the most difficult. I momentarily felt like my head was detached from my body and gulped down a couple of gels and some coke asap in order to lose that feeling!
I was very focused mentally for the last lap and once I realised that sub-9.50 was on I made sure that I continued to follow my nutrition plan and set about running that final 10.5km including a 3.5km solid sprint for the finish line. Great to run to a PB time, and a third sub-10 finish, finishing the marathon in 3 hrs 28 mins.
The Hawaii slots in my age-group went at 9hrs 34, just 12 mins quicker than my finish time. The thought of another crack at Hawaii qualification (at a race in 2011) was kindled. If I could race that fast on limited training I was sure that with a concerted effort from the start of 2011 I would have a good chance of a return to the Big Island.
Just before we all headed our separate ways on Monday and over lunch, James told us about part of his voyage through the Southern Ocean en route from the N to S. pole and described how he and his team had battled through 80 ft waves and also capsized in a blizzard when the waves were 50ft. Both mind-boggling scenarios. James's stories re-enforced...anything is possible if you are willing.
See you at the races.
