May 2010
Swim 1hr 10 min
Bike 5hr 48min
Marathon 3hr 44 min
Overall 11hrs flat
12th Ironman and 4th time racing at Lanzarote (2004,2006,2008,2010). This time in the middle of a 4-day training trip. Training in those 4 days included:
Thurs - 3.8km sea swim on course, 70 mile bike (Puerto Del Carmen-Puerto Calero-Yaiza-ElGolfo-Timanfaya Fire Mountains-Tinajo -La Santa-Famara-bottom of Teguise road-Masdache- Macher-Puerto Del Carmen)
Fri - 3.8km sea swim on course, 30 mile bike (Puerto Del Carmen-Puerto Calero-Yaiza-ElGolfo-Yaiza-Puerto Calero-Puerto Del Carmen
Sat - Ironman
Sun - 1.2km sea swim, 55 mile bike (Puerto Del Carmen-Puerto Calero-climb to Femes-Las Brenas-ElGolfo-Yaiza-Uga-Volcanic National Park-Tinguaton-Mancha Blanca-Tinajo-back to Uga-Yaiza-Playa Quemada hilltop-Puerto Calero-hill repeats at Puerto Del Carmen).
A total of 23 hours of training in 4 days.
My companion for 4 days
In addition I had run a very hilly 2hrs 40 mins run the Sunday before the race which completed a 60 mile running week. My intention was to not taper at all for Lanzarote and use my time there and the race as training for Ironman Switzerland in late July.
My training in the lead-up to this trip was very limited:
Swim training was 2 swims since early December totalling less than 5km with a longest repeat of 100m. Not great!
Bike training was 2 five hour rides and 3 six hour rides
Run training was 5 runs over 2 hours.
+ Running/biking in out of work every day very consistently during the winter/early spring.
Standing on the beach 10 men from the start rope at the start of the race with close to zero swim training was a little insane but I was very calm, remained focused with low heart rate throughout, following the feet in front and exited the water in good shape. With 100 miles of biking in my legs from the two previous days I was unsure how I would feel at the start of the bike but the legs felt good and if anything I think those two rides made me stronger for the ride given the limited training I’d done. It turned out to be my fastest bike split on the Lanzarote course and I felt pretty strong throughout. The Lanzarote bike course is a special place for me, absolutely love it – it has all the extremes and I am certain that riding it at race pace has moved my biking on significantly as I progress towards Zurich. I had actually planned to stop at T2 and not complete the run but when I asked the T2 helpers how I could officially stop they all managed to talk me out of it - at least, I was running, with running gear on, in the direction of the official race tent in T2 where I could hand my race chip in! As I ran through T2 my legs felt extremely good so in that moment I decided to run at least the first out and back. As the run progressed, respecting the race and moving one step closer to five Lanzarote finishes (for which you receive a special medal!) convinced me to run easy and complete the race. After planning to only do the swim and bike as a training day I was pleased that I decided to finish the race and I learnt a thing or two given my preparations had been far, far less than any other Ironman I’ve done to date. Recovered really well and did a fantastic ride the day after including the climb up to Femes, then along to El Golfo, then into the Volcanic National Park in the centre of the island and then back to the amazing views over Playa Quemada. I stopped near El Golfo for a Powerbar and drink, right in the middle of the lava fields. There was no-one in sight for miles all around and it was completely silent, it felt a million miles from London – Lanzarote is an amazing, raw island.
9 weeks until Zurich. Aiming to find some pain on the bike and achieve consistent swim training for the next 7 weeks, time permitting.
