Of Age and Injury and my return to Ironman along the green green grass of home...

Friends and family,

In the background much like training for sport and following the process I do write. I let words flow, read them and often delete them because the process of writing is a form of therapy. Joke being, much like training, it keeps the crazy away of too many thoughts! Much like training is a process to racing, sometimes writing is a process in private to brings words to page in public. I can't think of a better opportunity to kick start blogging again then a race report from my favourite spot on earth; WALES.

And I have had at least two friends ask for the return of my blog and two is a trend so here it goes.

Why is Wales my favourite place on earth?

1. Family: it is where nearly all my aunties, uncles and cousins live. Being first generation Canadian gives the gift of two home countries and what beauties the two are! 
2. God's country: The welsh are a proud bunch and they say their homeland is god's country. The west coast Pembrokeshire coastline really gives one pause to believe this is true.
3. Hard honest terrain and people: there is no hiding in Wales.

So why is Wales said to be God's country? Exhibit A along the Pembrokeshire coast

Mid week hike along the coast line

Spectacular views along the coast

A view from our luncheon one day. Bike course went right past this.  

literally this is called "Angel's Gate". I agree. 

Exhibit B: Tenby the home of Ironman Wales and voted the best beach areas in Europe!

low tide. The sands is where the swim is!

a view from the cottages on shore

Swim start at mid tide and calm seas. Not what we had race day!

hotels and homes overlooking south beach 

When race first came to Tenby in 2011 Ironman Wales swim was to be here but tides made it impossible moving it to north beach per photos above

Tenby High Street. Part of the run race day for 4 loops. They close this road everyday from 11:30 to 5:30 as pedestrian only. 

Town hub - the Five Arches. Run course goes through these. 

Side street which run course takes on. picture running this with 5 deep either side and many on their 12 pint! 

Wales certainly is a stunning place and a very proud country. With history and landscapes and vistas its easy to see why. Simply stunning.

Context to my limited Ironman racing; 3 in the past 7 years whereas I did 10 in the previous 7! 

I was honestly quite content with my long distance racing wears in 2008. I came back in 2011 to do Hawaii and had a great experience but an incredibly painful day. Something wasn't right and I wasn't getting younger. I then did IMC in 2012 and the same pain was happening. It was debilitating and really untenable to race with. It was disappointing because IMC in 2012 was the high point of my fitness. I was ready for a great day. Mentally and physically. I still managed a good day with 10:38 but the day should have been more a celebration of fitness and not a test of resilience. Hockey hernia surgery followed as an output from a bad bike racing crash that made me more a pretzel than a human at the time.  In the summer of 2013 I moved to Penticton and jumped in last minute to do the inaugural Challenge event in my new hometown. With really no training the day was a sufferfest and I was done. No more. Good bye. 

Then someone sent me a video of the start to Ironman Wales with the athletes on the beach and the anthem a recording from the Arms Park rugby grounds. I was registered within 10 minutes. To be in the welsh national rugby stadium and hearing that is something. It is every welsh kids dream to hear it as a player on the pitch. My mind defaulted to....so I am a triathlete and I can hear the anthem as an athlete "in the park"?? SOLD. As dad said when I told him I was coming to race, "the anthem got you didn't it!" 

I did however promise myself no obsession. No 'relentless pursuit of...' as SQW would say. This was a balanced life approach. Of age and injury life in the Okanagan is hard to resist. It is a training paradise yes. It is also a wine and foodie paradise and I have great tastes for both. This was to be a celebration of a lifestyle not pursuit of winning something in my head or trophy on a mantle. It was simply a process of loving sport and a balanced lifestyle. 

 Swim: 1:04 for 8th in 40-44 age group.

Suffice to say the calm water pictures above were not the waters on race day. The organizers wisely moved the race to a rolling start self seeded by one's predicted swim time. This made the swim much safer for everybody than the former mass start free for all. After the anthem and the hoopla the gun went and we were in the ocean. Cold yes, but warmer than I was fearing for weeks! Once past the first few waves I settled into a groove...then the next wave hit. Then the next. And again. And again. My immediate reaction was if this is THIS HARD for front of the race what is happening at the back end swimmer? And this is a two loop swim! Insane! Waves were 5 feet and my goggles continued to be banged off my head by my own arms. I stopped at least a dozen times to empty my goggles and try to find the next buoy. I felt I was swimming pretty good but one minute I was in a pack then after a wave I was 10 feet away from them. Truly the first time I can say a swim was EPIC! 

Out of the water we run the ramp and grab shoes of a hook and run the KM to transition for the bike. I was very impressed the organizers had bottled waters so we can chug away the salt from our throats. Great attention to detail by the organizing team. As were the numbered hooks to put our shoe bag on. As were the very clear instructions littering is a DQ...take that shoe bag with you to transition! 

salt. burns. throat. WATER! 

Along the way to transition a Canadian Flag to my left is spotted and the family and friends cheer. A stop for a kiss with Meredith and a subsequent rousing Welsh ovation from the crowd around us, and off the T1 to get "dressed". 

Bike 5:51 split for 15th in age group and my longest split of any Ironman I've ever done! 

Training Peaks bike ride here 

2 days before the race I did some more bike reconnaissance and found a wonderful little church in the village of Hodgsen. I asked for my bike to be blessed. Not a religious man but there is something about these little village churches with thousands of years of history that gives me pause. 

May thee have no puncture nor crash and ride free, true and fast!

This bike course is hard. According to my Training Peaks file it has 2508 meters (8,226 feet) of climbing across climbs no longer than a few KMs. Simply put we go up, then down, turn, than back up and repeat A LOT. I found it an enjoyable experience to remain calm and collective, on plan to the task at hand. Each 30 minutes I would set a lap timer on the bike computer and take a GU gel. Each half hour I geared towards an average watts of 225 or, about 70% of my threshold on the bike and over the course of the hour I would sip on a bottle Scratch Labs electrolyte and a bit of water.

The 70% threshold is the Ironman bike pace sweet spot. Stay in this zone and one is set up nicely for a great run. Where the roads turn flat or gently rolling really get aero to cut the wind. And on the climbs ride no higher than 300 watts. I measured myself and checked my ego at the door. As the Germans and Swiss riders came flying past and really pushed the hills I remained calm and stayed the course. A few of those riders came back at about 150kms into the ride but chapeau to the top 10 because they stuck it out and pulled off solid runs.

The roads were spectacular. Quite a few miles along traditional Welsh single lane roads through the farmlands. These roads were technical and where I gained a tonne of time riding. Many of the climbers were relaxing through here ramping up their power on the hills to only give time back on the  technical aero sections.  

AERO!

CLIMBING!

The villages on route supported this race! Thousands road side village by village cheering and drinking! Particularly Pembroke, Narbeth, and Saundersfoot. Both these towns reflected the true spirit of embracing a great event showcasing their lands. Literally thousands in Narbeth lined the climb up and through town. Descending out of Narbeth brings us riding into Saundersfoot. To get there we hit a climb that has a sign ominously stating 16%. It is this hill that I changed my gearing from the standard gears I ride at Ironman of 53/39 - 12/27 to 52/36 - 11/28. I used every gear of the 36/28 as we hit this climb twice. 

Of particular motivation was riding this climb the 2nd time up when World Time Trial Champion; Commonwealth Time Trial and road race silver medalist; Beijing Olympic Time Trial Silver medalist; and World Duathlon Champion Emma Pooley rides past me. Those are a lot of titles and believe me, her ability to ride a bike was crystal clear. Pure poetry on a bike. Of note was how graceful she was to chat with us hacks after the race when bumped into her along the Tenby sidewalk. Her 5th place at Ironman Wales was a great a week after winning World Duathlon's and getting 3rd at Ironman France in June.  Emma's inspiration took my through Saundersfoot and up the legendary climb that are lined chalk a block with fans. Single file riding only with 6s and 7s to either side this was a deafening, exhilarating feeling only pro cyclists at the Tour de France get! Amazing fans! 

Along the route doing my best to live in the moment I felt something go in my quad just above and on the inside of my left knee. It would come and go but felt better being aero and moving. It wasn't until the 2nd loop descent before we turn and climb up to Narbeth that something went completely sideways. After a few minutes descending and not turning my legs the muscles seized up. Upon trying to spin again the pain was intense. If you look back to my bike ride file laps 10 and 11 form the time this was happening. Power is clearly down and I was in a very dark place if I can even ride never mind run! Ironman being about problem solving I spun my legs on the descents without any pressure on the pedals to keep the leg moving and simply hoped "it would come around..." By the time Emma flew by I was back in a good state. And by the time into Tenby for the transition to run I forgot all about it. 

Run: 4:05 for 31st in age group

training peaks run file here

The run is much like the bike; more hills! Back my run. That was my plan. And for the first 15km's everything was going incredibly well. Then on the 2nd lap descent back to Tenby I  was being a little over zealous and not thinking about my run form and suddenly my right side Soas issues emerged. Everything locks up and the abdominal side up to my diaphragm cramps. Happened the last few km's at the Ottawa and Vancouver marathon as well. When my form tails off this is what happens. 

Of age and injury...this is what my body is capable of.... 

My run is in three phases. Good. Mid. And Bad Form.

Good form:

coming into town after lap 1 right on target! 

Mid form:

Lap 2 starting to have Soas lock up

Bad form:

last lap and no go!

I loved this course despite it essentially mimicking the bike course. As in up, up then down, down. The course was 4 laps with 4km's out of town uphill; turnaround 4km's downhill then the real fun in the town of Tenby proper. Zig zagging the streets the crowds are incredible. Thousands in town enjoying their pints of beer and cheering every runner. It was incredible.  And each lap getting drunker and drunker!! Louder and louder!! 

Onto to my last lap my mind was coming around to a positive purgatory. Lap 3 was hell but lap 4 was my self titled victory lap. Leaving Tenby and heading up the hill I heard fans cheering a very special welsh rugby legend. I had heard Wales greatest try scorer was racing and I could hear the cheers coming up from behind on my last lap. Sure enough it was indeed Shane Williams coming up. You have to understand, Shane is to Wales what Wayne is to Canada. He is THAT BIG A STAR. So here I am running with an absolute legend on the same turf as equals. But then it got a bit annoying! "Go on Shane!" "Well done Shane!" "Atta boyo Shane Williams!" Every single fan...remember thousands of them!! So I turned after a few KMs and said, "I bet you wished you had some ear plugs..." reply, "aye this is f-k-n killing me!" Shane went onto finish then tweet the next day: "anyone else feel like they drank 30 pints and got hit by a truck!" Yep, that sums up the day after and Ironman quite succinctly I'd say!

Finish: 11:22 for 31st in age group - Still a Canadian by blood and heart. TRUE NORTH STRONG. 

Some sport moments stand still. 

And finally this......

then this...

Dad and I. The greatest I could ask for. 

love

Ironman Wales there is no comparison. I've been racing for 15 years and this race; its culture and community and course is like no other. It is unparalleled. Without peer.

How do we get to where we go? 

Friends:

Yvonne and Ian joined us from Toronto before their World Cup of Rugby visit!! YEAH!

Family:

what can I say; she's my rock!

and the two of them put up with my ADD all week! 

And key supporters:

ZOOT SPORTS for killer shoes and kit all year! 

PENTICTON's BIKE BARN for truly blessing my bike! 

Jonathon Caron's swim group. Amazing group that get the work done! 

Nigel Gray and the NRGPT coach team for listening when I needed him to. It doesn't take much to set a person on a great path.

Welland Half Race Report: another half iron beats me up!

WOW, that was super fun, then sucked really bad, then was fun again.....!

That is how I would describe my Welland Half Iron Experience this past weekend. I was gun shy coming into the event because I have never really been able to nail a half iron distance event before. For some reason the wheels (or sneakers) fall off every time I do one. Given I have done about 20 of these that speaks to how much I just can't figure it out!

Race morning I ate my oatmeal, banana, maple syrup and coffee and then hit the road sipping my bottle of Powerbar Perform. More on this later....

As I arrived the sun was shining, the wind was calm, and some familiar faces abound. Nigel Gray's formative NRGPT crew were there and I teased my old coach about my goal for the day: arrive within 30 minutes of his finish-:) My more serious race plan was to:

1. test my race day nutrition
2. get out of swim in good shape up front
3. ride conservative until Jim Sunners caught me
4. ride with Jim (LEGALLY!) 
5. Run hard and fast

Checking previous races I figured a PB was a real possibility given the flat course and shaded run. I was looking at 4:20 to 4:23 as a really good goal to hit.

Swim: I parked myself beside Nigel as in other races we have exited together. Behind me was Andrew Boldon whom I exited with in Woodstock and Binbrook triathlons. The gun went off and Nigel was gone. Humbling moment #1! Then I felt water all in my arms and across my back inside my wetsuit. I was concerned there was a hole, or the zipper wasn't done up correctly. I was making calls in my head "do i hit the shore and take this off and jump back in or will it drain with my lightning speed!?" As we hit the first bouy and turned I felt the water draining. Not sure what it was all about but I will test the good 'ol HWY 19 suit this coming weekend in Lake Placid camp for sure. After my head cleared of all the doubts of sinking with water in my suit, I found a great pair of feet to draft from the remainder of the swim. Sure enough as I exited Andrew was on my feet. It looked like Jakub Macel, me, and Andrew plus a top female swimmer made a good group and my marker man Nigel was 30 seconds out already. Overall I was quite pleased with my swim and felt generally comfortable throughout.

T1: My goal was to be quick and for me I was! Most of my competitors were only a few seconds faster vs. the usual 30 to 45. I felt good and things were thus far on track. Once I hopped onto my bike and tried to get into my bike shoes a gap to Jakub and Andrew occured. I was watching how good they get into their shoes and how absolute crap I get into mine! Humbling moment #2!

Bike: I tricked out my Cervelo P3 for speed and therefore had no power meter or HR monitor to measure the effort. I was racing *naked* for the first time in years. I had the Zipp 808 front wheel and Mavic Disc on the back. No spare tube or extra weight. Just flat out speed. Once I gathered myself and got going I ate 1/4 a powerbar at the 5,10,15, and 20KM marker and by 30K had drank a bottle of Powerbar Perform. At 35, 55, 75, and the end of the bike leg 90K markers I took a Powergel. Overall on the bike I drank 3 bottles and took an extra 2 Salt Stick tablets to top up electrolyte reserves plus the 4 gels, and 1 bar. I felt good about my nutritional plan but looking back that is probably too much. That is about a 10% carb to fluid concentration and simply too high.

At about 10K I caught back up to Andrew and we rode legally (no drafting) together for 20K. I let up to have him pass and said we should trade leads every few KMs and keep the tempo high. For a young kid he was pretty impressive to hear out the tactic and play along. I'm impressed with this young guy, he has talent and smarts about him. I was also thinking how long until Jim comes through. My plan was not to push pace till he caught us, assess how hard he was riding and decide if I should tag on or not. Jim caught the two of us just before the 35K marker and it wasn't hard to stay close. I drifted to the back of he and Andrew and assessed how hard the riding was and can I sustain for 60K. It didn't feel that bad so I laid back there (LEGAL) for quite a while. Lets face it, even if we ride legal in triathlons it is still easier than up front so I let Jim take lead!

As the marshals came by they gave me the thumbs up then went forward and handed Andrew a drafting penalty. I have to say, it was the right call BUT he was caught in a time when he was drafting. He was, for most part, quite legal all day. That's racing, I felt bad for him.  As the KMs passed by and the only hill all day reared its head I made the call the spin past Andrew through the hill and bullet down the other side. As that happened Jim gapped us so I had to chase really hard to get up to him. Once I did I looked back and Andrew was dropped. We now had 25K to go and it was Jim and I rolling along at a really, really good clip. With 10K to go I passed Jim. He must have been resting a bit because I was not changing effort and a few K later he passed me and that is how we rolled into to T2. I was feeling really, really confident as the ride was up tempo and I put hard efforts in. My legs felt great, my mind was fresh. It was game on! I came off the bike 6th overall.

Run: I was running without a watch and had no idea what my pace was. I was keeping Jim's gap steady and could see Jakub up ahead as well. I was loving my New Balance 1440s courtesy of New Balance Toronto and feeling confident in the progress being made.  My diaphram started to cramp so I stopped to pee at 2K and things really felt great after that. The next few aid stations I jammed back some coke and water and was feeling controlled. I wasn't gaining but I wasn't losing either. I knew a few folks were flying behind and I would get caught but was feeling good. I was passed by one racer at 7K, another at 10K but then I could see Jakub walking and was like "right, catch him and were back in this". I pushed a bit and that is when the wheels (ur, sneaks!) fell right off. My stomach locked right up and my ab muscle went into spasm just like Hawaii last year. I was really bloated and started the run/walk approach. I tried a Salt Stick to get electrolytes into me but that just made it worse. I tried gulping fluids but that made it worse! Soon I was from 8th place to 12th. I battled and hoped I could come around and knock out a solid final 5K to hold onto to top 10. As I hit 15K I was definitely in trouble. My run walk went like this:

• run 90 strides; walk 20
• then run 65 strides; walk 15
• then run 50 strides; walk 15

Finally after I dropped out of top 20 I mailed it in at a pace that kept the cramping bearable. Probably 10 minute mile pace at best.

Finish: 4:38 and change with a 1:51 run. I was hoping to run 1:30-1:32 and get that 4:20 barrier. That's racing.

Congrat's to Nigel on his 4:01 finish and win. He makes it look so easy!! Congrat's to all the racers, Andrew Boldon for jumping into the half iron distance at 20 and really gutting it out. Jim Sunners for his fast 3rd place overall finish, and of course thanks to all the volounteers and organizers and community of Welland.  Last, again major thanks to John Salt and his team. They put on AMAZING races and by FAR, have the BEST apres race buffet with Recharge with Chocolate Milk, and HERO BURGER!

After thought: Complete overhaul of my nutrition plan is already in play. Steps to include:

1. gluten free again into my next race and test how that works out
2. no oatmeal breakfasts. Works for cycling yes, not for running off the bike
3. at Lake Placid camp this weekend I will test run two different breakfast plans that consist of breakfast and racing mostly on fluids.
• first courtesy of QT2 Systems nutrition groups The Core Diet 
• the second courtesy of Nigel's NRGPT team 

The one consistent to all my stomach issues is my breakfast. I always have an oatmeal breakfast. I really hope it is that simple!