Back to Life

Been a while since race day and this is the first normal weekend we have had . Back at home after a work week and not sick.
Actually woke up yesterday and got out and had my first run since the race. Legs still not feeling quite right but trundled through 8km.
Lisa has been a little more keen than myself, beleiving that super stardom is only just around the corner if she gets back to training asap. I am not sure her body is agreeing with her considering the aching legs she is carrying around every day. She will learn wine and training are not 'partners' to great performance.
So what next we ask ourselves.......
At present there isn't a clear answer but I suspect something will have to come along. It appears Hamilton Island could be our next 'race' to have some fun doing.

Race Report

The outcome was a 10:38, the 2nd fastest of my 4 Ironman distance races. Considering it is 4 years since my last and fastest attempt, there is a lot to be happy with. Would have been nice to get a PB, but wasn't to be. In saying that, I put it out there and had a go, with a healthy swim and bike split a good run would have set me up for a 'great' time.
Sitting here thinking about the race in hindsight, it is so easy to let your thoughts wander and ask yourself why you didn't try harder at various times throughout the day, to improve my overall time, but that is all armchair speculation. I still remember the really hard parts very clearly and although I can question myself, I think the result I achieved was the best my preparation was going to deliver.
The success is that fast that I finished and finished with a smile far away from the shores of Australia and with a preparation that can only be summed up as mediocre.
Day Dawns
Throughout the course of our holiday we hadn't even come close to an early start and the alarm sounding at 3am was a chilling reminder we had travelled half way round the world just for sight seeing. In saying that I woked feeling pretty good and was keen to get into the race. I remember I have before previous races not wanting to start and not knowing why the hell I was undertaking such insanity, but today I was keen to have a go. Breakfast and preparation went along well with little being said and everything happening as it should.
My back had been playing up badly everytime we went for a bus ride, so I was pinning a lot of my hopes on the heat pack helping during the journey and although it was niggly it was a lot better than it had been in the last week. Not really sure why my neck and lower back decided to play up so badly in the period before the race, but is something that you can do without before a big race.
We hit transition really early and had our tyres pumped and things ready pretty quickly before a large percentage of the field had arrived. It was good to be in this position, walk around, say our goodbyes and not have to stress over being late. Was good to chat to our fellow travelling partners and also a good chat to Bek Keat before she headed to the start line for wave.
Then it was time, Lisa was off before me and wishing her luck and sending her on her way was different to any races we have done before. From there we were both on our own and simple as it sounds, when you spend so much time together and do most of your training together, saying hooray and then standing alone with yourself is pretty lonely. Specially, when no one around you speaks much english, lol.
Swim
Getting out into the water and my worst fear was my goggles not working. I haven't done nearly enough swim training for this race and leading up to the race I had countless problems in the pool trying to keep an adequate seal on my goggles. In hindsight, that went pretty well for the swim, and something I should be thankful of.
I started the swim in the middle of the canal and one back from the front line for my 7:05 start. It was well and truly light by now and the crowd was very impressive. I floated in the water and my heart was racing and a lot of emotions go through your head before you start. Ahead was an amazing exeperience and I kept telling myself that it hinged on taking it easy in the swim. I hadn't done enough training to go out hard and was hoping for a 1:05 to 1:10 steady swim and wanted to get out of the water not feeling totally worn out.
As per usual, as the gun sounded all those thoughts went out the window. It suddenly became about survival as people were crawling all over me. You always hope you will have a nice easy start to the day, but I am now 4 for 4, with a total and utter smashfest for the first section of the swim. Hang on, did it ever stop? No, the whole way round I was either being climbed over or I was running into a fellow competitor. It was good to hit the final turnaround bouy and know there wasn't long to go, but this last section really was the toughest and it seemed to take forever. This final 500m really showed up my fitness levels and my body was happy to hit firm ground, unfortunately my neck was worse for the 3800m of swimming and as I got out of the water it was clear pretty quickly that I had strained my neck when sighting through the swim.
T1 went ok, not quick as it took forever to get my wetsuit off and socks and shoes on, but out onto the bike without incident and into territory that was more familiar.
Swim - 1:04
Bike
Got out and straight away the traffic on course was thick with cyclists everywhere, but the spectator support was evident right from the first pedal stroke. I remember looking down at my heart rate monitor and seeing it way over 150bpm (aiming for 145), but as usual it felt so easy and effortless so I just went with it. The main thing I found with this course was that you seemed to be either going up and therefore slow, or going down and correspondling fast. Review of my 10k splits after the race tells an interesting story, the first slipped by at 35 kmh at 152 av hr. I was pedalling effortlessly and was trying to take it easy, purposely going slower than I could have, in an attempt not to blow up later. The problem this caused with so much traffic was I was continually being caught in packs and in the draft zone.
It is funny in hindsight that I probably spent the first 30k caught in traffic most of the way and then along the flat section to Greding I got into some open air and then bang was too close to the guy in front and was done for drafting. It was disappointing to say the least but was a good learning about concentrating every part of the ride. I probably was to close to the guy in front and after a lot of racing I suppose it was my turn to check out a penalty box. My first thought was I wouldn't be able to PB now, but I consoled myself that my last race included a flat tyre and I still went Ok in that one, so why couldn't I here. I rode onto the penalty box, stretched had some food, smiled and just put it behind me. From there I was on edge the whole of the rest of the ride, as I really didn't want to get another penalty and I still had 140k to go. Luckily, the rest of the bike passed without incident.
It is hard to put into words this bike course. You ride from town to town and at each there is a bunch of spectators there cheering for everyone. With such good support, the ride just goes so quick and although I was ready to get off at the end of Lap 2, I am sure I could have done another lap easy. The hardest part of the course is the hill at Greding and you really feel it on the second lap. The highlight of the course is Solar Berg and the crowd support there. The first time up the climb I was in a pack and with the narrow alleyway that the crowd give you I just stayed in the group and trundled up the hill and enjoyed the moment. The 2nd lap I was out on my own and it really is something special when you have the hill to yourself. The adrenaline really gets flowing and I probably went to quick hard and by the top of the climb I was pretty leg weary but geez the crowd gets you fired up. It is unlike anything I have ever done or been involved with before. Absolutely amazing and quite simply the highlight of the day.
Overall, was very happy with the bike and was a lot quicker than I have gone before and set me up for a chance at a PB.
Bike - Computer showed - 5:12 - 34.3kmh - 146bpm, 1350m ascent. Official time - 5:19
Run
I remember coming out of transition and running down the hill and feeling pretty tired and suddenly it felt really hot. Right from the start, my feet were burning and it felt like my sock was folded causing the hurt. I stopped and checked but everything was ok with my socks, for some reason my feet were going to give me grief for the next 42km. The first couple of k's were at my intended race pace. It was good to see my name chalked into the road in that first section and it wasn't long before I saw Sonia and Simon and it was great seeing a familiar face. I was surprised how much you miss seeing friends on the course and it gave me a spring in my step.
Reviewing my garmin data, it appears that the wheels fell off not long after 4k. I remember not long after getting out onto the run along the canal I was really struggling with both cramps and it seemed awfully hot. Unfortunately, I took the easier way out and started to walk at the aid stations and my 5min pace started to wander out closer to 6min pace. Not what I had been wanting to achieve, but on the day, that was the best I could do and even that pace needed me to dig pretty deep. The best part of my run was the last 15k of the run when I worked with Rhona from Sydney, who we had met as part of the Tri Travel group. Having someone you knew and could have chat with and keep focussed was what got me through to the finish line when I did. I wouldn't have finished in the time I did without her help. Thanks
The course throughout the day was great but the organisers really make it hard when you get right near the finish line, literally hearing the cheers from the crowd and then they make you take a 2k detour. That last detour really hurt mentally and when you usually feel energised by being so close to the finish, I hit a massive low, until I turned a corner to see the Athey's. Wow, what a surprise, all the way from Airlie Beach to Roth to help me to finish line. Was great to see them and good timing. The head was right, the heart was keen, but my legs were really toast and I would hate to see it on video, but we got that last 2k to the finish intact.
Looking at the results I got through the Half in 2:07 and came home a little quicker for a run time of 4:08. As I said way up the top, I look through these results and think how awfully slow the run time was, but considering how bad I was feeling at some stages, finishing was winning. The run down the finish chute no matter how hard the day has been was awesome and I took the time to walk half of it and soak the atmosphere up. Different colour carpet at Challenge events, but the crowd was great and you can't help but suddenly feel good. I crossed the line and had no idea what time I had finished in, but it was a great feeling to finish and even better to do it in such an amazing event. Garmin said 6:00min/k - 140 av hr
Time - 10:38

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The detail of the bike data each 10k:
0 - 10............ 17:07 - 35kmh - 152bpm - 50m ascent, 45m descent
10 - 20.......... 19:43 - 30.4kmh - 151bpm - 143m, 60m
20 - 30.......... 14:51 - 40.4kmh - 142bpm - 12m, 74m
30 - 40.......... 20:24 - 29.5kmh - 151bpm - 143m, 37m
40 - 50.......... 15:17 - 39.2kmh - 143bpm - 60m, 167m
50 - 60.......... 18:00 - 33.3kmh - 146bpm - 73m, 48m
60 -70........... 16:24 - 36.6kmh - 147bpm - 85m, 108m
70 - 80.......... 17:25 - 34.4kmh - 148bpm - 78m, 63m
80 - 90.......... 15:21 - 39.1kmh - 144bpm - 32m, 89m
90 - 100........ 18:14 - 32.9kmh - 149bpm - 95m, 48m
100 - 110 ..... 18:37 - 32.2kmh - 144bpm - 85, 68m
110 - 120...... 16:36 - 36.1kmh - 145bpm - 23m, 45m
120 - 130...... 21:41 - 27.6kmh - 151bpm - 175m, 32m
130 - 140...... 15:04 - 39.8kmh - 140bpm - 36m, 164m
140 - 150...... 17:48 - 33.7kmh - 144bpm - 90m, 102m
150 - 160...... 19:59 - 30kmh - 149bpm - 101m, 67m
160 - 170...... 16:03 - 37.4kmh - 142bpm - 43m, 91m
170 - 178.6... 13:52 - 37.2kmh - 139bpm - 25m, 62m
The detail of the run data each km:
1 - 4:45 - 146 av hr
2 - 4:58 - 153
3 - 4:56 - 151
4 -5:02 - 151
5 -5:30- 153
6 - 5:21 - 150
7 - 5:54 - 148
8 - 5:15 - 148
9 - 8:09 - 136
10 - 7:10 - 133
11 - 5:34 - 141
12 - 5:48 - 146
13 - 5:30 - 142
14 - 5:30 - 147
15 - 6:36 - 143
16 - 5:35 - 145
17 - 7:50 - 133
18 - 7:29 - 125
19 - 5:43 - 138
20 - 5:39 - 141
21 - 7:09 - 138
22 - 5:49 - 139
23 - 5:33 - 142
24 - 6:07 - 139
25- 5:37 - 141
26 - 5:38 - 143
27 - 5:29 - 143
28 - 6:05 - 143
29 - 6:19 - 139
30 - 5:47 - 142
31 - 6:08 - 142
32 - 6:02 - 136
33 - 5:56 - 139
34 - 5:37 - 141
35 - 6:21 - 138
36 - 5:33 - 139
37 - 5:23 - 141
38 - 6:23 - 135
39 - 5:38 - 142
40 - 6:46 - 137
41 - 5:32 - 142
Last 300m - 5:27

Our TOP 5

1. Climbing Solar Berg at Challenge Roth
2. Visiting and walking tour of Arles
3. View overlooking Innsbruck and the trip up the cable car
4. Our ride from Florence through the Tuscan wineries
5. 3 hours at Ironman pace around the Lourve (followed closely by the Arc d Truimphe)

Now, this may change a little as we reflect, but sitting here overlooking a cloudy and ugly Brisbane, with a fair portion of jetlag, these were the highlights of the last 3 weeks.

Home again

So after a wonderful time abroad we have touched down back in Australia and feeling very jetlagged......
Great to be back in Australia as we really do have a great country. Simple things like toilets being the same make life more comfortable.
In saying that, it was damn cold and wet here in Brisbane today, but was great to catch up with some friendly faces after so many different places in the last 3 weeks.
So the big question: where is the next holiday and more importantly, what is the next challenge for this pair????
Yeppoon Half Ironman?
Airlie Beach Tri?
Hammo Tri?
Melbourne marathon?

Dubai

Interesting place and so very, very hot. Little warmer than a hot day at home but when your out trying to site see and holiday, it gets a little uncomfortable.
In saying that, we took advantage of the facilities and visited the worlds' tallest building, which sites above the world's biggest mall, which has an aquarium in it which is has the world's largest fish tank wall.....
Was great to see a new place that we would ordinarily see, but with some travel friends and really good guide we saw some cool things.

Dubai baby

Back into cattle class and from Frankfort to Dubai we fly.
Really good flight and have to say very impressed with Emirates and would recommend them highlighly. Lisa would like to say a special thanks to the Steward with the nice smile and the very 'pretty face'.
Arrived in Dubai at 11pm, so a late night ride through Dubai didn't really show us much of the place, but was good to see some of the area highlights 'lit up' at night.
At some point we may choose to add more verbage to this area if we find pictures to verify the dreams we were having during the shuttle ride.

Goodbye Roth

So much effort goes into these races with preparation, planning and of course the training. The race happens so quickly and then your sitting having a casual drink after the event talking about 'what was and what could have been'. Typically, the book of excuses is handed around pretty extensively.....
These distances are so self confronting, self reflecting and is more about looking into yourself than your actual physical ability. How many times do you sit and look at those doing the race and think, 'with a body like that, how on earth are you going to go fast'.'
You can sit and watch these races from afar and make comment and think they seem easy and geez those times seem fast, but the reality of it is, the times on the board are real and to achieve them never occurs by chance.
My personal reflection is mixed as I remember the day and especially the pain the run brought me, but those feeling pass quickly and you honestly think 'why didn't I go quicker'. The truth of the matter is that you gave the best your body was willing to give on the day and whether your time was quick or slow, it was an honest assesssment of YOU. I wish and still think back to 6 weeks ago when I was feeling at the top of my game and really in the sweet spot of training, that I could have continued that feeling, but the reality of life and the challenges of being healthy, I had to deal with Bronchitis and also a taper through France, I gave the best I had on the day. Physically it may have been in the vicinity of 80% of my best, but in hindsight, understanding and being 100% ready mentally was my undoing. I still remember the feeling when I was running at 5:00min pace during the first part of the run and saying to myself that this was the pace I wanted to keep for 42k!!! Little did I know that I wasn't motivated and strong enough to endure the pain to keep this pace for more than the next couple of k's and have a walk to justify the fact that this was meant to be fun and that I was simply on a holiday away from my real job. To put it simply, the people doing sub 10's and lower really are superb athelete's, but further are simply stronger than most mentally, as I am convinced this is the difference between the 9's and the 10's....

ohh, so you would like a race report, i will get to that soon ok.....

Race Day

Some pics getting biked checked in and ready for the race.....




Race morning

Wow, what a day and so much to write about. Will have to come back later and put some words on paper

Getting Nervous Now

View from our place

We live across the road from a big pig, lol. Out on the course with the Tri Travel team

The expo....

My new bike, it is a Cervelo...

Lisa's new bike, it is blue...

Getting registered

The finish line

Having been so long between races for both of us, the period leading up to the race is really tough. The usual feelings of confidence are replaced with feelings of self doubt, dreams that end in disaster, illusions of a poor day and cold sweats when your at the supermarket getting supplies.

It is interesting to take a step back in these situations but the time between ironman's mustn't allow you to perform this self reflection as we both struggled to act cool and calm before the race. Both registration and also packing of our gear bags was tough to stay focussed and we were really showing the stress of the upcoming event.

Roth- Here we are

Arrived in Roth after a monster trip from Munich. The speedo said we only went 200 odd k's but it took forever. In saying that we made a stop at the Concentration Camp at Dachau, which was a real eye opener.
Really brings home the sacrifices made on our behalf during World War II and what we have that we should be thankful for.
You could easily spend a whole day going through the museum and the information available at the site it has that much to offer. Where they slept. Camp designed for 6,000 people, when liberated had 32,000 occupants...

Gas Chamber......

Ended the say settled into our B&B in Spalt, which is just outside of Roth. We booked this Tri Travel and met up with the group that night, which was good to see some familiar faces. This place is a little over 20 minutes from Roth, but due to the number of people doing the race and the facilities available, this is the best option for our week leading up to the race.

A quick view from the top of the world before heading to Germany

Been slow with updates sorry, as haven't had access to the internet till now.....
Before heading off to Munich we took the opportunity to take the cable car out of downtown Innsbruk and head straight up to 2200m where they ski in the winter. Made for some awesome photo's.

Quick Update from Innsbruck

Our last day in Florence and spent it walking around town and seeing the major sights. Way to many tourists in this part of the world and have to be ready to combat major crowds if you plan on making a visit here. We decided against going into the major museums, as they generally looked like 1 - 2 hour lines for each of them.
Got on the road yesterday and travelled from Florence to Innsbruck, via Verona. Would highly recommend Verona to anyone travelling in these parts as it was like a postcard wherever you looked.
Likewise the drive from Verona through the mountains to Innsbruck was amazing countryside. Unfortunately hard to capture on the camera.
Had a quick ride around Innsbruck this morning and about to venture out for a look, and to walk breakfast off.....
Inside one of the Palace's

Street performer in front of the Uffizi Museum
Pont Vecchio - where all the Goldsmiths sit
Verona

Juliets Wall in Verona

Verona to Innsbruck - the mountains just spring out of the valleyOne of the many castles sitting atop the mountains and cliffs on the drive from Verona into Austria

Florence has ended our riding drought

Just back from an early morning ride, from Florence out towards a place called Chianti.

Inspired with the Tour de France starting yesterday and with Cadel 2nd with a big gap on the main GC threats, we braved our first ride in Europe.

After the initial terror of cobblestoned streets and one way alleys, we then took a wrong turn and ended up on a highway. Several toots from passing motorists suggested we get off asap. Once off, we then found a wonderfull little country ride that made the effort worthwhile. The turnaround point culminated in a climb that gave some great morning pictures of the country side.

Italy

So today ended our French visit and off to Italy we headed.

What a journey. Am learning to hate driving in Europe, but that is the price you have to pay for the sites and experiences.

I thought yesterdays drive was good, but today's took the cake. Heading North East out of Nice into Italy the road along the coastline and through the mountains is unbelievable. Maybe not so much from an outright view perspective, but the height of the road and the actual effort that has gone into building the road is amazing. Pictures from the car won't do it justice, was just incredible and I have nick named it the "skyway".

Arrive at Pisa and that is a pretty cool place to visit as most have always heard about the leaning tower. To see it in person was worthwhile and seems to defy logic that it is still standing. One thing that I learnt today, was that they took a couple of breaks while building it, The first break being a 100 years or so, the second less, but in total they took 200 odd years to build that sucker. and they continued to build it even though it was leaning> Call me crazy, but that seems weird.

From there we headed to Florence and well, we thought the trip into Paris was tough, getting to our hotel here was a mission. Tired now, so will update with more tomorrow.

Lisa and her 'Nice' beach rocks (wonder whether we can pull off a Leanne....)

Morning run in Nice
The Skyway

Pisa

Bike racked ready to race in Florence (I am getting sick of carrying these around btw)




Ponte Vecchio, while having dinner

David, not the blake kind, he is bigger....