Ironman Staffordshire 70.3 2017
June 18th 2017
1900 m open water swim, 56 mile bike, 13.1 mile run
My second attempt at this rather pricey race, the first being in 2015. This time, with my previous knowledge I managed to set up (drop blue bag and bike at Chasewater, drop red bag at Shugborough, have briefing) in just 4 hrs! I know that sounds a long time, but that really was me being very efficient on what was an extremely hot day. Last time I spent longer setting up than doing the race - which largely put me off split transitions for life...
Anyway, as I said, it was a very hot day, and after suffering for an hour in the briefing tent listening to pointless chat (nothing new was said, and there were descriptions about registering and dropping bags etc which I'm sure most had already done! Plus loads of adverts) I decided what I really needed was a hat. For running. As I wouldn't be allowed access to Shugborough and my red bag again, I bought a nice, cheap (ha!) Ironman branded visor, and shoved it into my red bag "just in case" before heading home.
Saturday afternoon I tried to stay in the shade and off my feet, and I slept reasonably well until about 3.30am on Sunday. At 4.30 I arose and breakfasted on porridge, before getting a lift to the swim start, getting there for 5.45am (it's 15 minutes from home - happy days!).
Here I met up with Dave, Nick and Tom, friends who were also racing and we attended to our bikes before nervously watching the previous starts. In a change from my previous attempt, start waves were set by purely age, not gender. I wasn't sure how I felt about this! Also, they had changed from a mass to a rolling start, so at 7.50 I found myself standing in a pen saying "37:30", ready to walk to the start. As we walked we were thinned down into pairs, and I said good luck to my "pair" before ungracefully stepping off the jetty and into the water, where the timing mat was and the race began. There were a lot of neat looking dives going on, but I know that would end in a belly-flopping goggle-moving disaster for me, so I stuck with my awkward lurch in.
This type of start (which incidentally was not mentioned in the 52-page Athlete Guide!) meant the swimmers were very spread out. I struggled to find anyone to draft for the first third, but after coming around the buoy found a nice pair of feet for the middle third. In the last third I ended up with the buoys to my right, but many seemed to have them to their left, so again, I struggled to find someone to follow. I settled into my own rhythm, battling through the increasing numbers of breast stroking and crawling "green hats" (I was pink) to make it to the swim exit. Coincidentally I exited right next to my start pair, so it seems we were standing in the right place...
T1 involved a much longer run than I remembered, but I wasn't too dizzy and managed to put on my socks, shoes, gloves, glasses, number and helmet in good time. I picked up my bike (from its terrible racking position right by the change tent grrr) and ran a long way with it to the mount line. Here I realised I need to tighten my shoes, then quickly mounted and was off!
The first 5 miles were fairly technical (ie lumpy and gravelly) so I stayed on my hoods, using the easier areas to take on fuel (OTE gels) and skirting around those who hadn't taken enough car. The bright sunlight made visibility difficult, as the shaded areas were in stark contrast and it was hard to see the road surface. After 5 miles the road widened and flattened out and I sought respite on my TT bars for a good 10 miles.
At 15 I still felt pretty decent but wasn't willing to push myself. The undulations crept in again, and I just kept up my routine of eating and drinking, taking liquid at every feed as I was on a one bottle strategy, due to having decanted my gels into the other (no sticky bike for me!). Halfway came and went surprisingly quickly, as did the short climb to mile 38. From here it was downhill to the reservoir, then a short uphill before descending for a long time into Rugeley. By now I was pushing the pace, but at the same time saving myself.
The hill into Cannock was better than I remembered, and my motivation to get up it was increased by having dropped my water bottle at the bottom and not noticed until a quarter of the way up! Local knowledge meant I knew there was a feed station at the top, and I guess it made my climb a tad lighter... Once at the top I flew back down, looking out for friends where the course overlaps, but not seeing anyone. The 5 miles of relative flat back to Shugborough felt long, as they had last time, but finally I was back into the grounds and in to T2.
T2 was again fairly efficient, I paused only to allow the suncream man to do my shoulders as I left. By now it was very hot - nearing midday with the sun having been out since the swim. I was hoping that my running legs would come easily, but in the heat, just one lap of Shugborough hall (1 mile) was enough to tell me I was struggling. The hill on the 2nd mile was awful, and I forced myself to keep running. I had a sip of water at the top of hill feed at mile 3, then headed off down the hill and over the bridge. Coming back along the road (next to cyclists still coming in) gave a little shade but I still felt pretty bad.
By the time I hit the next feed station I decided drastic measures were required - I walked it! This enabled me to drink some water, take some ice (and fill my sports bra with it...) as well as take on some electrolyte drink. Immediately I felt better, and the dreaded tingly sensation I seem to get whilst running started to abate. Coming around Shugborough for a second time I felt much better, spotting a friend on the return and heading off up the hill with a second wind - but staying controlled and within my HR zone. I decided to walk every feed from then on, with the same routine. Although I felt better I didn't allow my pace or HR to rise above the limits that were preset, and the few seconds of walking every 1.5 miles helped to control the HR "drift" I normally experience in hot weather. The ice every other feed station and that very expensive visor were proving a god-send!
My third and final lap was not so "sprightly" as the second, indeed I didn't have much to give at the end. However, my pace had remained steady and more importantly I felt in control. By now I was flying past people who were jogging or even walking the course, and looking forward to a very welcome finish line!
Whilst running I'd set myself an achievable but challenging sub-6 hour target, surprised that this was even a possibility. I was ecstatic to cross the line in 5:57:35 , attaining my goal on what was a tough, tough day's racing.
Times
Total time: 05:57:35 (20 mins faster than in 2015)
Swim: 00:35:39
T1: 00:04:54
Bike: 03:11:01
T2: 00:02:19
Run: 02:03:42
Standings
Age category: 10/41 24%
Gender category: 47/330 14%
Overall: 558/1684 34%
Female 25-29
Swim: 46/330 14%
Bike: 71/330 22%
Run: 57/330 17%
1900 m open water swim, 56 mile bike, 13.1 mile run
My second attempt at this rather pricey race, the first being in 2015. This time, with my previous knowledge I managed to set up (drop blue bag and bike at Chasewater, drop red bag at Shugborough, have briefing) in just 4 hrs! I know that sounds a long time, but that really was me being very efficient on what was an extremely hot day. Last time I spent longer setting up than doing the race - which largely put me off split transitions for life...Anyway, as I said, it was a very hot day, and after suffering for an hour in the briefing tent listening to pointless chat (nothing new was said, and there were descriptions about registering and dropping bags etc which I'm sure most had already done! Plus loads of adverts) I decided what I really needed was a hat. For running. As I wouldn't be allowed access to Shugborough and my red bag again, I bought a nice, cheap (ha!) Ironman branded visor, and shoved it into my red bag "just in case" before heading home.
Saturday afternoon I tried to stay in the shade and off my feet, and I slept reasonably well until about 3.30am on Sunday. At 4.30 I arose and breakfasted on porridge, before getting a lift to the swim start, getting there for 5.45am (it's 15 minutes from home - happy days!).Here I met up with Dave, Nick and Tom, friends who were also racing and we attended to our bikes before nervously watching the previous starts. In a change from my previous attempt, start waves were set by purely age, not gender. I wasn't sure how I felt about this! Also, they had changed from a mass to a rolling start, so at 7.50 I found myself standing in a pen saying "37:30", ready to walk to the start. As we walked we were thinned down into pairs, and I said good luck to my "pair" before ungracefully stepping off the jetty and into the water, where the timing mat was and the race began. There were a lot of neat looking dives going on, but I know that would end in a belly-flopping goggle-moving disaster for me, so I stuck with my awkward lurch in.
 |
| Before... |
T1 involved a much longer run than I remembered, but I wasn't too dizzy and managed to put on my socks, shoes, gloves, glasses, number and helmet in good time. I picked up my bike (from its terrible racking position right by the change tent grrr) and ran a long way with it to the mount line. Here I realised I need to tighten my shoes, then quickly mounted and was off!
The first 5 miles were fairly technical (ie lumpy and gravelly) so I stayed on my hoods, using the easier areas to take on fuel (OTE gels) and skirting around those who hadn't taken enough car. The bright sunlight made visibility difficult, as the shaded areas were in stark contrast and it was hard to see the road surface. After 5 miles the road widened and flattened out and I sought respite on my TT bars for a good 10 miles.
At 15 I still felt pretty decent but wasn't willing to push myself. The undulations crept in again, and I just kept up my routine of eating and drinking, taking liquid at every feed as I was on a one bottle strategy, due to having decanted my gels into the other (no sticky bike for me!). Halfway came and went surprisingly quickly, as did the short climb to mile 38. From here it was downhill to the reservoir, then a short uphill before descending for a long time into Rugeley. By now I was pushing the pace, but at the same time saving myself.
The hill into Cannock was better than I remembered, and my motivation to get up it was increased by having dropped my water bottle at the bottom and not noticed until a quarter of the way up! Local knowledge meant I knew there was a feed station at the top, and I guess it made my climb a tad lighter... Once at the top I flew back down, looking out for friends where the course overlaps, but not seeing anyone. The 5 miles of relative flat back to Shugborough felt long, as they had last time, but finally I was back into the grounds and in to T2.T2 was again fairly efficient, I paused only to allow the suncream man to do my shoulders as I left. By now it was very hot - nearing midday with the sun having been out since the swim. I was hoping that my running legs would come easily, but in the heat, just one lap of Shugborough hall (1 mile) was enough to tell me I was struggling. The hill on the 2nd mile was awful, and I forced myself to keep running. I had a sip of water at the top of hill feed at mile 3, then headed off down the hill and over the bridge. Coming back along the road (next to cyclists still coming in) gave a little shade but I still felt pretty bad.
 |
| After! |
My third and final lap was not so "sprightly" as the second, indeed I didn't have much to give at the end. However, my pace had remained steady and more importantly I felt in control. By now I was flying past people who were jogging or even walking the course, and looking forward to a very welcome finish line!
Whilst running I'd set myself an achievable but challenging sub-6 hour target, surprised that this was even a possibility. I was ecstatic to cross the line in 5:57:35 , attaining my goal on what was a tough, tough day's racing.
Times
Total time: 05:57:35 (20 mins faster than in 2015)
Swim: 00:35:39
T1: 00:04:54
Bike: 03:11:01
T2: 00:02:19
Run: 02:03:42
Standings
Age category: 10/41 24%
Gender category: 47/330 14%
Overall: 558/1684 34%
Female 25-29
Swim: 46/330 14%
Bike: 71/330 22%
Run: 57/330 17%
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