The gang (minus my Mother and Simon)
Hmmmmmm similar to my new American bestie (Justin Lippert) i'm not really sure where to start with this and/or if I really even want to write it down and hit the publish button.
The caveat at the start is - there is probably going to be a lot of be sounding ungrateful followed by moaning about how I didn't have the perfect or a good race. I suggest if this will annoy you or P*** you off then stop reading now.
Pre race (Thursday - Saturday)
I travelled up to Bolton solo on Thursday, I then had friends and family arriving on Friday/Saturday for the big day. Joe Spraggins is probably going to get name checked more than most in this blog but his drive slightly hungover from deepest Kent to Bolton on Saturday highlighted the lengths my close friends were willing to go to.
I felt really fresh, relaxed and calm before the race. I was itching to get going and the pre race admin was now 2nd nature which for an IM event is great.
My bike was in full working order (which was a first for an IM), I managed to have a quick dip in the Pennington Flash on Friday followed by a lap of the bike course on 4 wheels with my Mother. Saturday was a case of dropping everything off and confirming the run route for my family in terms of where to stand etc.
Saturday evening I enjoyed the traditional pizza and waffle with the gang before a relatively early bed time. Unfortunately, this was the first race where I struggled to get to sleep, knowing this was normal and I had slept so much in the week I didn't panic, popped on some Ben Howard and think I managed to get 4-5hrs sleep before the 0330 alarm.
Morning of the race
0330 wake up - I actually woke up at 0325 without an alarm which was great. the next 30 mins flew by with me grabbing some porridge, coffee and some clothes before heading out the door.
I arrived at the drop off point for the swim just before 0400 - everything on track. Or so it seemed. First mistake of the day - I had left my wetsuit behind..... Thanks to Dave and Mike for popping back to the hotel to collect it while I could carry on setting myself up.
First job was load the bike with drink and fuel. Second was add bike computer (2nd error of the day - I will come back to this) and clip in my shoes with and attached to bike with rubber bands.
I then got myself out of transition and the madness and took myself off to a more secluded part of the lake. Rather timely Dave arrived with wetsuit.
With my wetsuit now in my possession it was time to get ready. The race starts at 0600. I was in the pen at about 0545 after saying my last good byes and having my last inspiring words from the gang.
In the 15 mins before the start I found myself near the front of the swim (it is where I had planned to go), I bumped into a fellow Cornishman David Bartlett and we swapped words of encouragement. The national anthem then played followed by the customary ACDC Thunderstuck - this lasted for about 45secs before the gun went off and away we went.
The calm before the storm.
I hit the water in top 20ish athletes. This was the plan. It wasn't long until we seemed to swim straight through the military wave which had started in the water.
After about 300m I found some great feet and I followed them for the rest of the first lap.
Now swimming is different to the other disciplines as you only have your effort level to gauge. This is made slightly more difficult as the start of an IM swim and arguably the whole swim should feel very easy. I told myself before exiting the first lap if i'm sub 30mins those feet I found were great so find them again, if i'm over 30 mins perhaps up the effort slightly and maybe find some of the field who over cooked the first lap.
So I exited the water looked down and saw 28mins and change - FANTASTIC. However, my plan went out the window a little bit as I think the chap I had followed had the tactic to sprint the Aussie exit so I couldn't annoy him for the next 30 mins. Proving my race brain was working, I didn't chase him, got into the water and settled back into my race effort.
The 2nd lap was always going to be a bit of a challenge as from about 300-400m I was starting to swim through the back markers. I wouldn't say it slowed me down much, it was just something else to be sighting for.
I felt really comfortable on the swim the whole time, every time I thought I could go faster I held back and thought there was nothing to be gained. You will likely be under an hour after your first lap so just chill out. I exited the water and knew I was 58mins and change. Stage 1 complete.
Where did those feet go?
Now I always seem to get feedback on my transitions. But I genuinely don't aim to be super fast. I think i'm just super organised, I walked/jogged to tent, tipped my bag out, wetsuit and goggles in bag, jump through my race belt and helmet on - On the way out the tent you drop your blue bag off then away I go to collect my bike. I flying mounted for the first time in an IM - this went well - practice makes perfect. I then spent the 800m or so leaving Pennington Flash - getting my feet in, connecting all bike computers/sensors and ensuring I lost nothing on the speed bumps/pot holes.
Bike - 6:10:25
So this maybe a tad long......
Exiting the Flash I lapped my Garmin and got to work - my HR was already on it's way down so happy days. The goal for the ride was 230watts & 85-90rpm - tactic was to lap the Garmin to keep my Lap Normalised Power (NP) as the target number as I was aware there was going to be plenty of time when going downhill etc that I wasn't going to be able to hold that wattage.
Straight away I hit 236 and I was cruising - Then the first tech failure happened - my power dropped out completely - now this has only happened a few times before and on all occasions was because the battery was dying. The problem this time is I had put fresh batteries in recently and checked it all worked..... bummer. My heart sank. The bike ride was what I wanted to nail.
I didn't panic, I knew roughly where my HR should be (mid 140's). I disconnected the power meter and attempted to reconnect but my Garmin couldn't even see it. At this point I gave up on it and started riding to HR. I went past a few people and I couldn't see many up the road so I knew I was where I thought I maybe with a good swim.
At about 10km into the ride I said I would try the power meter one more time - HURRAH it worked!! Connected straight away and I was sorted. I started to hit my number again and I was happy. At this point the Brain Fogarty steam roller came through and I gave him a big cheer. I was hoping to be slightly further into the bike ride before he came past haha.
I then saw Mr Spraggins for the first time before getting to Bolton. He shouted "great riding, don't do anything stupid" and I thought he shouted you're 83rd - I thought ok 83rd, means I have lots of people to over take - turns out I wasn't 83rd I was inside the top 20 and in fact he shouted no positions at me, clearly hearing things.
I entered Chorley rd still making my way up the field slightly, I saw Dave Bartlett and Justin Lippert coming back the other way and therefore knew the front of the race is about 4km away. It's at this point I knew I was higher than 83rd.
I made the U turn to essentially start the 2x big laps you do. Can you remember above I mentioned I made a mistake with my bike computer.... well for the first time ever I turned it on when setting my bike up and left it on. This meant it had been on for the best part of 2 hrs before I grabbed my bike - therefore the Garmin flashed up "low battery" Again my heart sunk, I couldn't believe it. However, once again no panic... I calmly added a new data screen with battery power and it was at 20% - I knew at this point it wasn't going to make it - The only idea I had was to reduce the GPS setting to battery save mode to get the most out of it.
Shortly, after I saw Mr Spraggins again, I informed him of the Garmin situation. Apparently, I was super confident. I was... I didn't panic and I had already made peace with myself that it will die, the whole ride won't make it to Starva but more importantly I will have to ride "blind" for some of the ride. This meant my focus on my numbers was very important, each hill I climbed I checked in with myself more then ever to ask how I felt, what effort I would score it and then make a mental note.
So while I had my Garmin I believe I was riding really well - most of the segments I had lapped and targeting 230NP I was doing so and on post race analysis Tim and I can see that I was 225-235NP with a VI below 1.04 for the most part which is great on such a technical and hilly course.
Next disaster on the bike occurred around the 75km mark just before a timing mat. There was some confusion with some marshals who mistook me for a car and directed me left rather than straight ahead. No body shouted, waved or made an effort to signal..... I was none the wiser until two cars over took me..... At this point I was like this course does seem to be full of traffic but WTF?!?!?!
I then saw some cyclists coming towards me who were clearly out supporting.... I shouted is this the right way and they said yes - panic over I thought, I then saw some road closure signs ahead and thought ok this is the correct way..... I was wrong, I actually ended up back at the course when you're 42km in - so the cyclists weren't wrong technically and perhaps didn't know I was competing....
I stopped, asked the marshalls what to do, they suggested doing some off course route to get back to the course. At this point sensible Ross kicked in and was like just go back the way you came. I did do that. Strava proves it.
About 10mins after going wrong I was back on course, none of the people who had seen me go wrong said anything when I reappeared. I refused to stoop to their level of "how funny it was" and got my head down.
Now this was tough - I knew at this point, Garmin will die and I will have to ride to effort and I had lost 10 mins in time at least. Now I was here to compete and try and win my AG - I'm good but i'm not good enough to give that sorta time away and still win. However, I was not going to give in.
I saw Joe shortly after who I managed to shout what had happened at and he was able to pass the message on to the worried friend and family. I was back on track now and settling in. Still finding it relatively easy to hit my numbers where possible. I also knew shortly I would be starting the second lap, this would be a big mental boost.
So the Garmin officially died at 98km (about 90km of actual course riding) which meant I had to ride about half the course blind.
The second lap was tough. I over took a few people. But deep down knew I wasn't riding as fast. However, I just didn't want to "risk" it. I knew I would get a kicking if I went off effort too hard and essentially died late on. I also knew I was due to run well, so don't F*** that up by trying to he a hero.
I had one BIG BONK about 130km, the lead female who mistook me for Rose.... came up along side on one of the bigger climbs, this almost woke me up as I didn't really even know I was bonking. We went through the next 10km near each other and I eventually rode away from her. But that short conversations lifted my sprits, made me take my "emergency" caffeine gel and I was away.
I caught 3-4 more people in the last 50km and knew I was inside the top 30ish, 2 of those people were in my AG, one of which went steaming past early doors when I was riding well. I knew I would see him again.
I came off the bike optimistic. I was tired, the bike course it's self is brutal. But I also knew I had eaten and drank as planned and nobody feels a million dollars when starting the run.
I think looking pretty Aero....
T2 - 2:07
Flying dismount - rack bike - un tip bag - helmet and bike computer in bag - socks on - shoes on - gels/food stuffed in tri suit and GO.
Once again a fast transition compared to the field. In fact I had the fastest combined transition in my AG.
The run - 3:22:32
So the plan for the run was HR @ 158 a smidge above my aerobic effort for 30km then see what I have for home. The only rule was a pace limit of 4:15min/km in the first 5km no matter how good you feel.
Early on in the run, first time through Bolton. At this point running well.
This 1st 5km went well, legs felt great. I felt great. In fact I averaged 4:27min/km pace @ 149 HR for the first 5km which included getting up the hill to Chorley rd.
At this point Tim said I can run as fast as I like as long as it's at 158 HR. I clapped my hands at 5km and went to work..... unfortunately within 1 minute the work was over. I came across really cold, I saw Joe and said I feel like crap. Now you always feel like crap but I was genuinely worried.
I couldn't work it out, I was eating, drinking and not pushing the limit. For the next 10km or so I went into survival. Joe told me to hang on to half way and then see. He has admitted post race he thought it was curtains and that was it.
Back down Chorley Rd
Once again my new female friend (Emma Wardall) came past me on the run this was about 16kmish.... I gave her some words of encouragement, her husband shouted she had 20 min lead. My reply was something like F*** the women she is chasing the Men!! (I was right, she was the fastest military person (including men) and finished well inside the top 30 overall!!)
Emma coming past me on the 2nd lap
I let her run off. I later found out she asked her leading cyclist to keep and eye on me. Very sweet, but also highlights how crap I must of looked.
Anyways, we are now over the half way point of the run. Honestly, I was starting to feel better every km. I kept telling myself to get my HR up but couldn't I did know though I didn't seem to be slowing on the faster sections I was sub 4:30min/km and slower sections around 5min/km - this was with walking all aid stations. At this point I told myself I was still following the plan, for the last lap I will try and pick it up - I had this big fear I would crash and burn but at this point I was already not where I wanted to be in the race so had nothing to lose.
From about 7/8km to go I started upping my effort, I felt great. F*** SAKE. I was annoyed but channelling my inner frustration on the run. The course was busy by now and I was over taking the masses, this kept me going. I also kept doing the virtual lasso and dragging myself up to anyone who was moving well in front of me. Thanks Simon Lilley for that tip.
Finishing strong and almost wishing it was 50km....
I went through the last 5km in 4:29min/km average - only 2secs a km slower then my first!! Very annoying. But also shows dark moments pass, you will come out the other side, never give up.
I ran through town and down the finish shoot like a man possessed. I collapsed over the line and was immediately taken to the med tent. Sorry Mother. It cant be nice watching your son collapse after seeing him look in such discomfort for the last 3+ hrs.
Overall - 10:36:30 - 5th in AG & 21st overall
I'm really frustrated and annoyed and tbh if you really know me/care about me/follow the genuinely I hope you're a little as well. I didn't work my nuts off for 38 weeks to come 5th in AG and 21st overall. The most annoying part is after digesting it all, my level of fitness was exactly where we thought I could be in the race and winning my AG or at very least being on the podium and potentially top 10 overall was 100% on the cards.
With the wrong turn on the bike and then not riding to my numbers we have worked out the bike was a conservative 20mins slower, this alone would put me 2nd in AG - We also expected to run 3:05-3:10 if I had a good day. I know these are if/buts/maybe numbers but I genuinely believe it isn't too far off based on what data we had and what I had done in training.
That said, a weaker Ross would have given in. If I didn't have such great friends and family I probably would have given in. And if I did.... oh boy would I be kicking myself even more right now!!!
Pre finish line collapse
The ceremony
So as ever I drag my family and any remaining friends to the ceremony. I have always liked going, seeing peoples dream literally come true when their name is read out is great for moral and motivation.
As briefly mention on Instagram and above. My goal was to compete in my AG and believe I can win it. At the very least get on the podium. This would hopefully mean I was also at the sharp end of the race overall and could potentially be in the top 10.
Kona has always been something I want to do, I was only going to make my mind up if I actually got offered a slot. As a wise man once said Kona chooses you, you don't chose Kona. (Dan Anderton).
I was fortunate enough that a slot from my AG (3 in total) rolled down to 5th. There really was no other decision on my behalf but to accept it.
There were tears....
Then there was smiles.... oddly this is after I had committed the £875 entry fee
Whats next....
So Tim and I have had a full de brief. We agree mostly on my account of the day. Tim does think I have been a little harsh on myself.
The plan is currently being constructed to prep for Kona. I essentially have 12 weeks including rest post Bolton and a decent Taper to prepare. So evidentially we cant expect to make massive gains. It's going to be more of a case of build back my fitness slightly and prep for the heat especially.
I do have a rather exciting training camp booked in Nice for August with the Tri Force Endurance team which includes their top female Professional Fenella Langridge. I have no doubt this will prove invaluable not only to prep for Kona but to develop me as a triathlete. I'm very excited!!
Thank you for all your support and messages of encouragement. I'm sorry if I have seemed grumpy or ungrateful for all the messages I am happy and excited for what lays ahead.
Well done for getting through this post
Thanks
@triathlon_ross