*ATHLETE RACE REPORT* (grab a cup of tea and enjoy!)

Athlete race reviews / reports can be quite personal… but they are a good way to reflect and learn from a race, the preparation and the outcome in a ‘holistic manner’ – ie. not just whether one PB’d or podium-ed but looking at the whole picture.

So, on that note, thank you to John​ for sharing this report publicly… I find reading race reports can be interesting and inspiring (this one is no different). Hopefully there is something in this for those reading – whatever that may be for each of you.

As a Coach I am very pleased with the outcome and very happy for John, but, I am most proud of the execution of the race plan and ‘grit’ that was shown in the last lap… that is a critical part of our great sport!

Asia Pacific Ironman Champs 10th June – IRONMAN in Cairns

We had picked Cairns as our A race due to the double Kona spots available (80) as it’s the Asia Pacific Champs… so training for the last 6 months was a focus.

Conditions on the day looked good, except for the breeze which was always going to make for a tough bike leg heading south which was the majority of this leg.

All the prep work panned out as expected (a sign of my almost anal planning and organising!) and I had identified where the competition would come from for the 4 spots on offer.

Kevin Fergusson (legend), two Japanese blokes plus Perry Nation who had already qualified……turns out we were right on the money!!

The swim started well and I was able to get into an early rhythm due to the easy rolling start…..was a little choppy but was able to find a few sets of feet and hips which not only gave a quicker than expected time for the conditions, but made me swim straight as the Garmin clocked it as 3851m (it’s normally longer!)…..swim time was 1.07 which was only 2 mins outside a PB where other athlete times were 6-8 mins slower.

The bike started well up to Port Douglas with a slight tail wind…..the climb over Rex’s Lookout was okay also, then the turnaround……there’s that head wind we were waiting for! Heart Rate was where it should be and I felt good.

Headed back south to the second turnaround (Rex’s is a bugger) and then back to Port Douglas before the 65-70 km trek south to Cairns into the wind…….actually felt okay and no cramps for the first time on the bike leg!……just a focus on HR, Cadence and use of the gears during the climbs……..Due to a slightly cooler temp, I had decided not to go the extra nutrition stop (towards the end) so just had a combo of 4 x 750ml bottles (3000ml) Electrolyte (H2o with 2 Shotz tabs in each) and my 1 x 750mls carb mix of 10 Shotz Gels, H2o and 3 Shotz tabs……..

Bike done in 5.31 so again just six minutes outside my PB on this course which was 6 years ago (Personal thanks to training buddies Paul Moore and Ben James for the last 7 months of MT sessions in their work basement!!)

Into Cairns for the run which I’d been looking forward to despite having limited training due managing an Achilles problem (thanks Troy Wallace from Momentum Physio in Mosman…..Guru!)……first lap started well with first 5km under 4.45 p/km and only grew a little for the first 14 km lap to 4.55-5.00’s…….then something happened on the 2nd lap and times ballooned out to 5.40’s??, a toilet stop, then another before my coach, Jamie, who had been encouraging all day, kicked in with some motivation and said the magic word “Relentless”……this is a key word used when we needed to dig deeper and ignore whatever was slowing us down.

The last 14 km lap, I was able to pick up back to 5.10-5.15’s and but for two stops with cramps, felt really good. Turns out my nutrition of 4 x hip bottles of 200ml each (1.5 Shotz gels + 1 Shotz tab in each) may have been a little lite on the tabs so I’ll be doubling up next time!……..really gutsed it out the last 14 km lap picking up six mins from lap two and managed to snag the 4th AG finishing spot and Kona qualification!…….3rd fastest run and just edged Perry by 4 mins – sometimes it takes just a little effort right coach?!

Overall a great race experience…..The two most important aspects for this result being an incredibly gifted coach in Jamie Edwards (Melb based) whom calls me (I’m in Sydney) every 2nd day to see how my training is going and treats me like an individual (still too hard sometimes!)…..but seriously knows his stuff and importantly really cares!…… Secondly my amazing partner Karen (Kaz) who supports, encourages, soothes, motivates and relaxes every part of my life……..seriously my best friend!

Special mentions to Darryl (Shotz Sports Nutrition) who really knows endurance racing, Dwight Woodforth (too fast bike/run training partner), Brett Winkworth (Aqua Bliss swim coach)…..and lastly my other special buddies through JET and those previously at ETPA .

16 weeks to go until IRONMAN World Championship and the 40th anniversary of Ironman which will be so cool, but for now, training has started again……..

There will be some post-race mental issues to get through but you never stop learning and you never get too old for this stuff – you just need to make the call and step up every day……oh, and you get to go up an age group every 5 years! 😊