Ironman Lanzarote 2023 race report

This would be the second time that I’d faced the toughest Ironman in the world which is based out of Puerto Del Carmen on the windy island of Lanzarote. In 2013 I’d gone hard on the bike and then suffered on the run. A finish none the less at 14:27 but a time I wanted to improve upon and also put to bed my slowest Ironman marathon which on that day lasted 5hrs 20 odd. The training had been done and it was a case of putting a plan into action, concentrating on sensible pacing throughout. Race day conditions - sea lovely and calm, temperature 21-23 degrees , windy the N N E at 10 mph rising to 16 mph, and long periods of sunshine interrupted by cloud cover - I couldn’t have asked for more. 

Swim - 1:23 

This was a minute slower than last time , but without the benefit of Tri club swim coaching so I have to be pleased with that albeit in comparison it was slow to the rest of the field.Just got punched the once at the far turn , otherwise incident free. Managed a pee on the way into T1 and got the wetsuit off in the portaloo. Took my time talcing my feet and applying udder cream. A helper put some sun cream on so all told 9 mins which was better. Long run to bike in transition- then down to business… 

Bike - 6:59 

In 2013 I’d set off like a rat up a drainpipe and had suffered in the heat late on for a 7:25 finish. Here , I would have the benefit of power to ride to, knowing what I could get away with if I wanted legs for a good run. Early on the bike was heavy especially with salted water in the nose cone and loaded with food and spares. This meant slow progress up the early climbs but that was OK, I was just making sure to drink and start eating regularly, respecting the island and knowing its pitfalls. I had a few yo yo and saw plenty of matches being burnt but behaved myself. Later on the climbs of Haria and Del Rio tested the watts ceiling of 220 watts but I have ridden those few times now and knew what to expect. 

Top of Del Rio and the hard climbing was done and now it was descent with some evil out and backs thrown in to make up the distance. Last 6 miles glorious. Wheel choice of the day was 303 front and 808 rear which coped well but still wobbly in places so carefully negotiated the donkey track. Back in T2 just under 7 hours with just the marathon to do. 

T2 9 mins - took my time , applied talc again, put plasters on my ankle bones ( it’s an Alphafly thing ) and then put on the run 

Run - 3:58 

Whoop - first sub 4 run at the end of an Ironman. The course is a long first loop to Arrecife and back which is 14 miles and change and then two 6 mile laps to nearly the airport and back. I’d been running 8:40-9:00 minute pace on my long easy runs so went out at that pace trying to be loose and relaxed ,  using water to cool down, taking gels every couple of stations , and importantly salt capsules every 2-3 miles - the result was a good sensible first half of the run, and first 13 miles in 1:54 so on pace. Then second loop harder and mentally tough, very hot in places and form slipped but kept running none the less, keeping an eye on the time and calculating a sub 13 finish was achievable. In terms of that sub 4 marathon it was debate able until the last turnaround on the last run, when I knew I had 30 minutes to do a Parkrun and it was doable. Still enough in the legs to give it a lift in effort and back into PDC and the finish in 3hrs 58 mins and 12 hours 39 minutes overall. 

A truly memorable day, well executed race plan and for once all went to plan. That’s one 14 hr fish improved upon , later in the year we’ll be looking to exorcise the Wales 14 hr demon, bit first on 5 week s the super fast Roth course awaits.