Triathlon
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Ironman Vichy Race Report:
Training:
Training went well. I did Paris Marathon in April so had more than three months to improve my bike and swim. Because Ironman Vichy is a lake swim I decided to train in the swimming pool rather than the sea since the pool would allow me to focus on technique more than being in the waves, which wouldn’t be happening on race day anyway. After several weeks of about 10 hours of training I started ramping up my weekly volume. I wanted to spend more time swimming and biking so I stopped strength training and went to a 3x3 per week routine with 3 workouts of each discipline, swim, bike, and run. I used tech to keep a mix of intensities, but also with doing each discipline 3 times a week- one workout could be easy or long, another anaerobic, and another tempo or progression. I ramped up swim and bike distances gradually. Knowing that Vichy would be hot I started stretching in the sauna and steam room after swimming and trying to workout during the hottest times of the day. During Tour de France I was able to watch some of the stages while on the trainer, which allowed a good amount of quality time in the saddle. Training had one early benchmark of a 4k swim, a 100 mile bike, and a marathon distance run all within a couple weeks and then hit a peak of a 20 hour week three weeks out. I did a 4k swim, a 200k bike with 2400 meters of elevation, and a marathon distance run on consecutive days, all at aerobic and nothing close to race pace, and it felt good. Taper went well and it was nice to have more time.
Reflections for improvement: the spontaneous approach to deploying how exactly I got to 3x3 workouts a week was forced by needing to adapt to my work life, but a more structured weekly/monthly plan might have made training less stressful and might have allowed me to include more strength training and rest days.
In the days before the race, I was able to swim in the lake which was hot and dirty, and bike and walk around the courses. There was a 70.3 the day before our full distance event so I had the opportunity to see how transitions worked. The heatwave meant it was hot.
Swim:
Great energy on race morning, felt electric. Wore the speedo jammers and usual grey pool goggles I wear for every workout. Dove into the water ready for the out and back swim. Tried only sighting every 7 strokes but that wasn’t keeping me straight so had to sight more often. Knew I wouldn’t be able to see my watch in the muck of the water but there were distance bouys every 500 to keep track. Did take a few glances at my watch periodically and noticed I was swimming slower than I would have hoped. I swam about 20 seconds per 100m slower than I did in the pool. Must have been down to the sighting. I guess this is a lesson about specificity of training, but the closest lake is about an hour drive from where I live and would have been much colder, so perhaps the lesson is not only to train in the specific circumstances that are there on race day, but also to pick a race with conditions that are accessible in training. This swim felt less busy than some other triathlons I have done. I felt I had space around me in the water for most of it. Coming back was enjoyable. The sun crested the buildings alongside the lake so I started breathing only to the left. Made it to the ramp exit and felt well getting onto my feet and running into T1. Was nice not to have to take off wetsuit.Reflections: More specific swim training including sighting in the pool and travelling to lakes and least a few times.
Bike:
I had made the decision early in training to wear bike and run specific clothing and completely change in each transition as this was my first Ironman and I wanted comfort in each leg over a few minutes saved in transition. Of course this meant it was very difficult putting bike clothes on a wet body. Felt great getting onto the bike. Started strong and found myself in a pack of riders who received drafting penalties. I was on a road bike without aero bars. I was able to pass riders on trip-bikes on ascents and descents and they would often catch me on flats, which was fun. The bike loops were beautiful. Going through the town of Cussett with a little incline up through a cheering crowd made me feel like I was in the Tour de France. The first few aid stations were a bit chaotic as I couldn’t really figure out a routine. By the time I saw the third 500 meters to the next aid station sign it was hot and I decided what to do. Finish my two 710ml bottles and unscrew the tops and put the tops in my jersey pockets before arriving at the water table. Then fill the bottles, pour one or two bottles over my head and body, then screw the tops back on the bottles, and continue on, grabbing two gels. Aid stations every 20km or so meant I was able to consume a lot of water and carbs this way. The on course nutrition did not have electrolytes though so I supplemented with what I packed in jersey pockets. I ate a lot and had some burpy discomfort but nothing too bad. One gel every 15-20 minutes. The bike was so much fun. I let out ‘woohoo!’ Multiple times on fast descents and loved climbing up the hills. The views were great and I felt strong. I did notice some pain on groin skin due to chaffing that stung badly when letting out urine. The cold water of aid stations was a relief to this but I knew it wouldn’t get any better on the run. As the weather got hotter my power decreased, and I started thinking about the run. Finished well though.
Reflections: As one of the few riders without aero bars I know I now need to see if I can make some work with my set up (the bars that came with my bike are flat on the top so am not sure if there is enough round area for aero bars to clip onto). Would have also been good to have some body glide or something else to stop the chaffing. However I never experienced chaffing on training rides, but this perhaps down to the heat and more sweating, so this is another argument for more specific training?
Run:
Felt good to change clothes, even if again like in T1 it felt slightly annoying. I was pleased that my legs seemed fine with transitioning to running, and got started at my intended pace. Within the third kilometre though the heat and some new knee pain slowed me down by about a minute per km. The run course was four laps around the lake with quite a bit of shade and frequent aid stations with water spraying. These moments were such relief for the otherwise increasingly difficult work of the run. It was very hot. My knee hurt, my chaffing hurt, and I was going very slow. On the second lap I felt unsure if I could finish. I saw many people walking, some stopping, and a few being treated by medics. We were all suffering. My partner and her father were so incredibly supportive. She would run alongside me giving me updates on how I was doing, who was following me on the tracker, and pouring cold water on me. At one point I choked out ‘it is so fucking hard’ and her support of just saying ‘I know and you can do it you are doing great’ in that moment kept me from giving up. The second and third laps of the course were difficult, and I just kept negotiating the least slow pace with my hurting knee and the heat. I kept thinking about how good it would feel to finish through this difficulty, and how good it would feel to get to the cold water at the next aid station. I had very few interactions with others on the run, except to give or receive encouragement. It was inspiring to be passed by the leaders of the race and see how strongly calm they looked, and it felt good to pass some of the people who had ben ahead of me on very fancy bikes in the previous leg of the event. On the last lap I started thinking about time even though I had long since stopped looking at my watch. I knew I would be somewhere around twelve hours so just tried to not go super slowly. As I ran into the finish, as with every running event I have done, my legs found the sprint. I was so relieved for it to be over.Reflections on the run: Despite running one of my slowest marathons, in comparison to the other competitors in other disciplines, the run was my strongest performance. Amazing how much the heat affects performance. After the race, I had a massage and and a cold shower, but it took some wet towels and laying near the air-conditioner to cool down.
Overall reflections: the most difficult event I have done yet. Feeling proud of finishing through all the struggle. Pleased to have persisted through it. The swim was more enjoyable than I thought it would be, the bike was a great time, and the run was like a long fight with an opponent I knew I couldn’t beat, but could only just barely stay in the ring. That I managed to hang on gives me a sense of satisfaction that feels deep. Knowing that I can endure without giving up is a quiet sort of simple pleasure that feels full of meaning in its uselessness.
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Results: 96/575 overall and 23/85 35-39 M age group
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@Nik Best stuff I have come across for bike related chafing: https://www.assos.com/ca/chamois-creme-200ml-man-206185.html
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What a read with my morning cup of coffee. Inspiring stuff @Nik
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We had to travel the day after, but I went for a 45 minute hike on Tuesday and swam today, so I think recovery is going to be pretty quick actually. This might be because the heat kept me from running fast. No mental damage that I can notice, I’m feeling pretty positive about the whole thing.
I’ll do a legit recovery of active but unstructured training for a couple weeks before getting back to a structured plan. But yeah it’s important to pay attention to how things feel because fatigue can be carried for a long time. I guess my focus on the next couple weeks is about getting good sleep and eating well. -
Well done @Nik, this is a great achievement!
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Very impressive, and an excellent read!
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Yeah I watched. Super strong performance. Really pleased for her after 4 second place finishes. Must feel earned.
I’m becoming a fan of Taylor Knibb and Kat Matthews too. Both solid. Shame Matthews didn’t have a better day after making it here following a near death crash just before last year’s Kona Championship. -
Moving over from the runners thread for a quick race report of yesterday’s Triathlon.
Yesterday I finished my first Triathlon of 2024 and my first one ever. So far I have only run for two years and finished several half marathons with a PB of 94mins.
The Triathlon took place close to Zurich, Switzerland, about an hour by car from where I live. It was a sort of sprint distance, 500m indoor swim, 15k bike, 4K run. Short but intense.
I have been training for Triathlons since my last half marathon, November 2023. worth mentioning that I do have a coach for now 2 years since I started running who happens to actually be a triathlon coach. That is a huge plus as I don’t need to worry about planning and structuring training and can leave it to a professional. If you are willing to spend some money, I believe it’s well invested in a coach.
Main focus of that block was on swimming as I am an adult onset swimmer. I could swim breaststroke easily but never learned any other stroke and never really spent time in water.
I had several lessons with coach on deck, starting with relaxation drills in the water, breathing technique, streamlining. Not a single stroke was made during my first two lessons.
We slowly progressed using equipment like a snorkel, fins, pull buoy. It took me about a month to understand the basics and keep my legs from sinking. I was literally every single day in the pool, about 6 hours per week.
I started with swimming 25m being totally gassed from overkicking, panic attacks due to oxygen hunger (in hindsight more a CO2 issue) to now 500m continuous freestyle. Not that it’s easy but I made my piece with the water and accepted that it is just way more technical than the bike or run.
You are not swimming faster with brute force or mental grind, it’s about feeling the water and getting a rhythm.The rest of the training was split into the bike with usually one long ride between 3-5h, one ride at threshold and a VO2max ride.
I did two runs a week as this is my best sport and I feel most comfortable with. Usually one long run of about 90-120min and a threshold session on track.
Additionally I went once or twice into the gym and included a yoga and blackroll routine. Remember, I am 40+ so recovery and injury prevention is huge.
I totalled on average 13hours/week of training with a peak of 20hours🥵Now back to race week and race day.
I only tapered for about three days as it was a short race and more of a familiarisation event than an all out race.I did a course recon the day before which was huge in hindsight as I knew where all the potholes and hills were to make my gameplan.
Race day I started with my usual oatmeal, as the race started at 2:30pm I had plenty of time to digest, double check the kit and bike and prepare my nutrition. Check-in for the race was at 1pm.
I arrived at the location, picked up my bib and stickers and put them on the helmet and bike.
Check-in arrived where they inspected my helmet and bike and I was looking for my tail to hang the bike and setup my transition. The setup was inside a gym with sufficient space.
After having set up everything I got changed into my Trisuit and headed to the pool. There was a small pool where one could warm up, so I took some strokes.
Shortly after, the fun went off. It was a staggered start, every 10seconds and the participants were split into fast, medium and beginner swimmers. I was in the medium category.
My plan was just to relax and swim like I did in training, not caring about time or anything. Well, that immediately went into the wrong direction. Nerves started and I somehow felt like I need to turn the first 50m into an all out swim… I couldn’t relax, panicked with my breathing to only find myself swimming breaststroke after 100m and getting overtaken by several athletes. I relaxed a bit and continued to crawl again and got into a rhythm.
Finished the swim in 11:42 official. I wanted to stay under 12mins, so it was ok. However, I was gassed. I jump out of the pool, around 200m into the gym to find my bike (I had a good spot that was easy to remember). I dried myself a bit, took a sip from my water, put on the helmet, cleats and shades. Took the bike off the rack and ran to the mounting point.
I clipped in and went on.
The course started with a hill, so I was patient to not overdo it and let others pass. I felt amazing on the bike and was simply just sending it, passing one after another, finishing in 27:06. I could have gotten even faster, I never felt at the limit and was riding close to my FTP. I was however concerned about the run afterwards, not knowing if I have enough energy left if I go all out.
So I finished the bike and went back to the transition area. Lost a couple of seconds orienting myself where I need to rack the bike again. Quickly grabbed my hat and running shoes and went off for the run.
I have some experience in running so I felt comfortable. I had enough energy and was quickly overtaking other athletes, running at around my threshold pace. After 2k I felt great I went a little faster, finishing in 18:18. I could have ran faster but was happy to finish and grateful for that experience.
I learned a lot and know now where to improve. Firstly swimming. I need to find a way to relax and get faster. Secondly transitions. Optimise the setup to not lose too much time. I was one of the slowest in transition.Anyways, I am happy and enjoyed it a lot. It is such a great sport and community and I am hungry for more. Next up, Ironman 70.3. and yes, I will finish!
Some pictures that my coach took, more to follow when I get the official ones.
And as we speak, sitting on the indoor trainer writing this, to get a 2h recovery ride in before work.
