Ironman New Zealand - TriathlonFull Ironman

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Taupo, Waikato
New Zealand
Ironman New Zealand
20C / 68F
Total Time = 12h 24m 34s
Overall Rank = 702/1235
Age Group = M4044
Age Group Rank = 140/
Pre-race routine:

Bed about 9.30pm night before, asleep by around 10pm, and despite wakening several times during the night, I was always able to go straight back to sleep.
First alarm at 3.55am with second at 4.00am. Lying in bed thinking "I'm about to do my first Ironman" and my heart rate started to race!
Breakfast 1 (cornflakes and coffee) at about 4.10am, then snooze until 5am when it was breakfast 2 of "pikelets", basically small, fat pancakes, covered in honey. Drank carbo drink all through this time, up to race start.
At race number marking by 5.45am, and done and doing final bike prep by 6am. Then at about 6.20am down to beach to soak up the atmosphere and await the 7am start.
Event warmup:

Deep water start so swam out to general start area about 10 minutes before start and treaded water until I happened to find a rock that I could balance on and save my energy.
No real warm-up!
  • 1h 22m 20s
  • 3800 meters
  • 02m 10s / 100 meters

Started about middle of line and slightly to front of middle.

Navigation was poor down first leg - I was all over the place. Much better on way back.

I'm not a strong swimmer, so a 1.22 time was average for me. Last 1300m or so was much better, started to pull back some places.
What would you do differently?:

More swim training through winter. Squads, then open water swims through spring/early summer to get used to the navigation & group starts.
Transition 1
  • 11m 47s

400m run from exit of water to T1 so this adds to time.
Pretty happy overall with this given it's my first IM.
What would you do differently?:

Train in, then wear tri-specific gear. I biked in my bike shorts, so had to put them on after swim, and probably lost 2-3 mins farting around with my clothing.
  • 5h 58m 42s
  • 180 kms
  • 30.11 km/hr

First time I've done a ride this long on fresh legs, so that combined with the adrenaline meant I went slightly faster than I intended. But generally happy.
What would you do differently?:

Not much apart from being able to train off a good base over next year so hopefully be faster next year!
Transition 2
  • 05m 39s

Needed some medical attention here - painkillers for sore knees (made no difference!).
What would you do differently?:

Could be faster with better choice of tri-gear, rather than changing into running gear.
  • 4h 46m 4s
  • 42.2 kms
  • 06m 47s  min/km

First 10k was OK. Not great, but OK. Then I got into my dark place in a big way on the return leg of first lap. Ready to quit several times, in quite a lot of back pain (lats, probably from being more in aeros than I usually am), generally had enough. Managed to keep going (walk/run) until I got to the turnaround where I ran past people finishing and getting the "YOU'RE AN IRONMAN!!!" call as they finished.

That motivated me hugely, and the ibuprofen gel I got for my back at an aid station helped too.

Support crew "chased" me on the 2nd lap of the run and kept popping up when I least expected them to do so. That helped enormously. Also, allowed myself to walk through aid stations to make sure I ate and drank enough (chocolate and Pepsi on lap 2) but absolutely only run between them.

Got into a good head space, visualised finishing, told myself I owned the hills, and ran a faster 2nd lap than first.
What would you do differently?:

Not much. experience and a stronger base should help me be a little faster next time.
Interesting to experience just how much of a mind game it is.
Post race
Warm down:

Nothing specific. Couldn't eat or drink for about 45 minutes as I'd really pushed the last 4 kms. After that was OK, and able to drink champagne too!

What limited your ability to perform faster:

Heart operation 15 months prior, which meant I was coming off a zero base, just 13 months out from the race. Not the same for next years, so hoping to build on this.

Event comments:

The most incredibly well organised 4 days of my life.
2000+ volunteers and a team of experts made this an incredible experience.

Profile Album

Last updated: 2009-03-01 12:00 AM
01:22:20 | 3800 meters | 02m 10s / 100meters
Age Group: 153/
Overall: 1002/1235
Performance: Average
Suit: BlueSeventy Helix TST
Course: Clockwise rectangular, about 1.8km out, small cross leg, then slightly longer back, then cross leg to shore. Freshwater, flat, no current, very clear - could see bottom.
Start type: Deep Water Plus: Shot
Water temp: 19C / 66F Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Bad
Rounding: Good
Time: 11:47
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:58:42 | 180 kms | 30.11 km/hr
Age Group: 687/
Overall: 146/1235
Performance: Good
Wind: Some
Course: Approx 45km out and back times two! Not too badly hilly, fairly rough road surface in places, only partially closed, so still some traffic, back through town on fully open roads. Rained at times, so both wet and dry roads
Road: Rough  Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 05:39
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
04:46:04 | 42.2 kms | 06m 47s  min/km
Age Group: 0/
Overall: 0/1235
Performance: Average
Course: Undulating out and back, two times.
Keeping cool Good Drinking Just right
Post race
Weight change: %1.5
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5