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. 

April's a bit pacey..

Kings Lynn 25 1.01.16

This TT has been in the diary for the past couple of years where I have been fortunate enough to come away with a sub hour time but this occasion was different. Usually a cross wind , today was a fast out to the round about and then a brutal slog back into a headwind. The 55/39 that has been fitted for Lanza did its job well.  8th overall.

Sleaford Wheelers Charity 10    22.52

The C10/10 course is one that I have ridden a fair few times over the years and bever really felt like I've got it right. Today was par for the course but a better than expected ride in all honesty and given the volume of training this week, I'm made up to squeeze a 22.  Cross headwind out, good cadence to spin the 55/39, good cadence on return, judged the splits well. 13th this year, same as last year !

Lincoln 10k  44:27

My annual pilgrimage uphill, and something different. Today, I paced for Northern Pacing Volunteers, and it was my first time out. I had not run with a back pack and a flag before but fear not, it was very light and I didn't know it was there ! I would need to run at a pace of around 7:13/14 per mile and I knew the course well. It was a lovely morning, not much wind and consequently pacing was relatively relaxed. Settling into early miles at 7:05/7:06 and keeping a nice constant effort. It really was an enjoyable thing to do and I would love to do it again.  44:27 in the end , a job well done ! 

Clumber Duathlon 1.05.48

Bit fatiqued for this one with the amount of the old training I've been doing. This one was a qualifier for the world sprint distance champs to be held in Australia next year. I wouldn't be contesting that - this is not really my distance for starters ! (and I'm too tight to pay to go to Australia being the other ! 

1st Run 3.17 miles 21.28 - this was OK, but I felt a shade off what I think I should have produced - this is likely down to current training load - 4 weeks today I have IM Lanzarote.  It was competent enough though.

Bike 31.57 - Felt I could have done better, but the metrics were all there. I was held up coming out of transition and in the no overtaking section so I suppose some time there, again competent, just not as quick as I thought it might be.

2nd Run - 10.57 - Finished off in a strong manner - 6th in AG, would have been 3rd qualifier.