Ironman South Africa - pre race musings

Race week is upon us!

I can't quite believe that I am already here in Port Elizabeth, 4 days away from Ironman number 6. I love race week, especially when we race overseas. At the moment, all the nerves are staying away, excitement is the main emotion, and I can't stop smiling because I will have made it, not only injury-free but also healthy to the start line.

The last 10 weeks

Our training since my last blog has gone really well on the whole. We have completely changed our day-to-day diet in the past 6 months, using the Matt Fitzgerald "Racing weight" plan, and the major difference I have noticed is that even when I was in the biggest weeks of the training program, while my legs may have felt dead, my overall energy levels were better than ever, and generally I was recovering better than ever before. A highlight was our little "race weekend" 6 weeks out. We decided not to do a half ironman as a lead-in. We didn't want to have to break up our training with the taper needed to perform, nor the recovery needed after a full race. Instead, we did the double (2.5k and 1.2k) at the Cerberus Swim, followed by a tough half marathon at Warburton the next day. Both of us went really well, and it gave us a big boost going into the last big block of training. We are both using Training Peaks to track our training and fitness, and I managed a nice gradual build in my CTL (a measure of your overall fitness) to a peak of 150 just before the start of the taper. (Generally 140 plus is considered high level age group). Performance management chart for the build shown below. 

Performance management chart

Putting it out there

Which brings me nicely to expectations for the race. Many people wouldn't want to share their chart as I have above. Even more don't come close to discussing what their goals are for a race (or they're very cagey about it). I totally get that. For some, it's the fear of "putting it out there" and failing to deliver. For others, especially the good ones, they don't want their competitors to get wind of what they need to do to beat you. I don't, and never have worked like that. I can't count the number of people who tell me I "wear my heart on my sleeve", and in a good way. Any of you who are reading this and know me, also know that. I think for me, the more I vocalise my dreams, my goals, the 

stronger my belief that I can reach them becomes. I had a lot of self doubt early in the prep for the 

race. I'd been sick as a dog, post sinus surgery, and came back to training way slower than I would 

like. Sean Foster, my ever-awesome coach told me I had to "hang my hat" on something that always 

reminded me how good I can be. He mentioned my 3.28 run in France. He said "you have to remember that you did that, and what you are capable of". So I put it on my fridge, along with a few other little mental boosts. It's been invaluable for the past couple of months.

Mantras

Race goals

Interestingly, since writing the paragraph above, my original race goals may have changed! Why?
Well it's not because my confidence in what I may be able to do has changed. Instead, it's because we
drove the new, 2 loop bike course yesterday and realised that far from a flat, TT style course, it now has a 30km section of relentless hills, with some very technical corners on the descents. Brilliant news for me, I'll back my abilities on a hilly course much more than a flat one. But the issue may arise if the wind is an Easterly, as forecast. Realistically this will mean 10-15km of tailwind, but uphill, about 10km of downhill with tailwind. 30km of hard hills, then 30-35km of full headwind to finish the lap. If so, that will blow expected times out of the window. Nevertheless, it is what it is. I will give my original goals, but we are hearing predictions of 30-40 min slower for the bike.

Swim goal - 

Ideal = 1.02-1.05

Realistic = 1.05

Happy with = <1.08

Aiming for top 3-5 in age group out of the water 

We swam the first 1.5km of the course today, and there was a big current against us. I don't mind that, it's the swell and chop that mess with my stroke. Hoping for fairly benign conditions. This course can vary by up to 10min on a bad day though. 

Bike goal (originally) - 

Ideal = 5.30
Realistic = 5.40
Happy with = 5.49 (my IM France time)

Obviously may change completely dependent on course changes and wind. Main goal is to stay positive and focused, accept that I will lose some places on the bike, but can run them down.
Aiming to remain in top 5 coming off bike.

Run goal -

Ideal = <3.30
Realistic = <3.40
Happy with = 3.45

No excuses on the run. It's MY leg. Always has been. Goal is no 1 in age group. On previous results, 3.40 will get me that.

Overall goal - 

Ideal = <10.30

Realistic = 10.35 (PB)

Happy with = Sub 11hrs. But no, I wouldn't be particularly happy!!

On the note above. I have done everything I can to set myself up for a very good race. I don't think 

I'm quite in pre- IM France form, but I may never get there again, without risking burn-out. So I 

WILL be happy with whatever comes out of this race, because I am grateful to have got here, very 

healthy, despite clocking more 20hr-plus weeks than ever before. I will leave nothing out there. That

 is really the only goal I need. 

It is no secret that I am gunning for a Hawaii slot. There will probably be 2 in my age group. I am aiming to go to the Hawaii roll down on Monday ready to claim my slot outright. But if that doesn't happen, so be it. I have said since my first ironman that after all the training and emotional energy we put into the prep, I would NEVER want to feel disappointed with any ironman finish. 

So goal number 1, as always is to finish.

Number 2 is to smile for the cameras! 

Number 3 is leave it all out there. 

Pete and the "Team Coombe goal"- 

A little additional challenge (and carrot to push harder!) Is the Team Coombe cumulative goal! We calculated that our best time from a race we have done together is about 23 hours, at Los Cabos last year. We are aiming to ABSOLUTELY SMASH that PB!!! So even if our own targets blow out, we will keep chasing the Team Coombe PB. I'm betting that 21hrs is very realistic! Pete is in superb form, I'm as excited for what he can do in this race, as I am for myself. It is a wonderful thing for us to be able to do this together.

Thanks to everyone who is a part of our wonderful life and thanks for all the support you give. More detailed thanks post-race. I have already been told to think of people watching as we cross the timing mats. I can't begin to say how much strength you can draw from knowing that when you are racing 

away from home. 

To track us, go to www.ironmanlive.com on Sunday 6th April.

My number is 2215

Pete's is 1038

Pete starts at 6.40am SA time (that's 2.40pm Melbourne time, or 5.40am UK time)

I start at 7.00am (3pm Melbourne, 6am UK)

Let's do this!