Monday 31 August 2009

Ironman Canada

What a great day and what a great event. Made really special by the 4,500 strong Iron Crew who help you through the day and the thousands upon thousands of spectators cheering loudly all the day the atmosphere in the finish chute and the mile leading into it was awesome.
We had a beutiful day for the race. Clear skies to start with but what I took to be a heat haze later in the day was actually smoke from an out of control forest fire a couple of hours away.
The swim start was very well behaved and considerate. I had no trouble with conjestion.
A very fast t1 where the hellers pulled the wetsuit off me.
Tailwind for the first 50k of the bike made for a fast opening section despite conserving energy. Richter pace was nice but the headwind with the rollers was a real leg sapper. The support was unbelievable on the climb up to Yellow Lake and the road a complete chalk mural.
In t2 I really didn't want to head out for the run. My feet hurt and my legs spent. My first three miles were pedestrian at best and an unwilling pedestrian at that. Things did get better and I then jogged between aid stations all the way to the 18 mile marker. I had some company up to that point but from there it was a solitary battle to keep going I'd jog 1200 steps and walk 200. Oh, and I was allowing myself to walk up hills so it was a relief in find an incline.
But once into the final mile the cheering from the spectators helped me to run all the way to the finish line and I completed in 43 seconds over the 12 hour mark.

Saturday 29 August 2009

Canada Day 11 - Saturday 29th August

The day when Warriers become Worriers.
The day when you have to rack your bike, your bike bag and your run bag.
The day when nerves abound, if you let them. It is the day when you can get in some great mental preparation and calm yourself to enjoy your big day or play the next day.
If you're not interested in triathlon final race prep the rest of this blog item isn't going to be of use to you as I'm going to talk through the contents of my race bags. This is mainly for my benefit as a mental check for this race but also for future ones.
If you are a novice then please feel free to use this info as a guide, though work out what you need yourself. If you are a seasoned triathlete, please don't mock what i'm doing, but feel free to read and have a chortle to yourself.
Okay. There are 5, yes 5, race bags. There is the Bike bag which contains what you want to put on for the Bike stage when you come out of the Swim. There is the Run bag which contains what you want to put on for the Run when you have finished the Bike. There is then the Dry Clothes bag which will contain what you want at the finish. There are then the two optional special needs bags; one for the Bike and one for the Run.
The Run Bag and the Bike Bag get racked along with the bike on the Saturday. Depending upon the race you may or may not get access to theses bags on race day morning. You will get access your bike (though you won't get to ride it) on Race Day Morning before the start to check tyre presures and to put bottles and nutrition onto the bike.
The Dry Clothes bags and the two optional Special Needs Bags will be handed in on Race Day morning before the Start.
Fairly simple eh? I'll now talk through the contents of my bags for tomorrow. I don't wear glasses or contacts so personally don't have to worry about that - though what I've seen normally is a table near the swim exit where glasses can be left.

DRY CLOTHES BAG
This is the bag that you are going to hand in once you've put your wetsuit on come race day morning. You're going to travel to transition in some dry clothes with your wetsuit, goggles, heart rate monitor, nose clip in this bag. I travel down with my tri-shorts on under my dry clothes with my timing chip already attached to my ankle.
When I get to transition I'll put on some water proof sun screen. Riessman P20 is pretty good. It's supposed to last 10 hours and can tolerate a wetsuit and water, so will last to the end of the bike and ought to get to the end of the run, but having got sunburnt on the run in Nice I'll be putting on more sunscreen in t2.
The clothes I travel to transition will go into this bag for wearing after the race.
Also in this bag I'll have powder to make up some recovery drinks. I normally have 2. Science in Sports Rego is my recovery drink of choice. I'll also have boxers, a towel and some compression socks to aid in recovery. If I know for definate that there is a shower then I'll also take shower gel. For tomorrow, insect repellent is also going in. When I wander down in the morning I'll also have a track pump with me. Jennie Child will be with us and I'm hoping she'll take away the track pump. At other races the track pump has gone into my dry clothes bag.
The knack is to have everything you need and nothing that you don't need.
Oh and I'll have a set of bike lights with me as I figure I'll need to ride back to the campsite while Jen drives all the bags back.
Bike Bag
This is the bag you will find when you get into t1. In mine I've got my cycle shoes with sockes already opened inside the shoes. I've got my cycle helmet, cycle clothes and sun glasses. There is also my cycle jersey with nutrition in the pockets and a race number pined to the back. I've got a full length zip on my jersey which means I can put it on without pulling it over my head as that means I don't lose anything from the pockets. In my left rear pocket I've got three energy bars with protein. In the middle pocket I've got 3 normal energy bars and my little emergency bag containing toilet paper and $20. In the right hand pocket I've got 3 sachets of powder for 3 refills of my water bottles, plus I've a bag containing 6 salt stick tablets and an opened packet of Dextro Energy tablets.
These goodies supplement the two bottles of energy drink that is on my bottle. Tomorrow I'm using Tauk Pink Grapefruit. I also like and get on with SiS Go and have found the Infinite drink with protein excellent on the bike. The drink being provided on the course is Gatorade that I'm not familiar with. Normally you get PowerBar drink that I really don't like the taste of (nor does it seem to work for me), hence the need to carry all the stuff myself. I could put it onto the bike, but I like to keep the bike clutter free.
As well as the water I plan to take from the aid stations I'll also have the odd half banana and I'm tempted to add my usual turkey sandwich into this bag in the morning.
It is possible for me to put extra food into the Bike special needs bag which I'll be able to pick up at 75miles. I'm not planning on using this.
Having put on my cycle gear, the wetsuit, cap, goggles and nose clip will go into this bag for later collection.

Run Bag
At the end of the bike section I'll head into t2, park the bike and pick up my Run Bag. I'll empty the contents onto the floor next to a chair and as I take off my cycle top, cycle shoes, cycle gloves, cycle socks and helmet they will go into the empty bag.
I'll then put on tri-top with some goodies in the back pocket, a hat, running socks and running shoes. There is a race number already pined to the front of my top and the goodie bag contains some more salt sticks, another packet of Dextro tablets, an energy gel (which I don't expect to use, it's a get out of jail card) some more toilet paper (just in case) and another emergency $20 bill.
There is also a spare pair of shorts in this bag just in case (so this is the only item that is possibly surpless to requirements). There will be "sun cream girls" in t2 so I don't need to bring my own sun screen top up.
Then it's out onto the run.
I'm not planning to use my Run Special Needs Bag either. I had been considering putting a spare pair of trainers into it just in case my trainers got sodden (based on the experience in Nice) but I'm going to endeavour to keep my feet dry this time.


So that's it.
After that little lot I'll get to the finish to a medal, t-shirt and my dry clothes bag for a couple of regos and I'll chill out in the athletes village eating and drinking what's available whilst waiting for team mates to arrive.
All I have to do now is rack that little lot and chill out.

Friday 28 August 2009

Canada Day 10 - Friday 28th September

All registered now. Got a tag on my wrist, a timing chip for my ankle, run bag, bike bag, dry clothes bag, run special needs bag, bike special needs bag, swim cap, number for run shirt, number for bike jersey and sticker numbers for all the bags, lid and the bike.
I'm feeling remarkable calm.
At the expo sat around listening to the interview with 7 of the pros. That was light hearted and fun. The interviewer was trying to get them to be bitchy between them to get some rivalry going but they just weren't bitting and were joking about avoiding his bait.
Good expo here. Not so much a triathlon trade fair like Nice or Zurich, this one is just one massive Ironman Canada shop. Did I buy some gear? Maybe.
The highlight of the day though was the 8am Underpants Run for the local charity. 300+ runners in trainers and underpants (ladies were expected to wear tops), the aim not to look cool but to look very uncool have a laugh and raise some money.
Pics on facebook at: http://www.facebook.com/album.php?aid=135463&id=602602194&l=8a5121f756

Canada Day 9 - Thursday 27th August


Ironman Canada opened today. Registartion opened. Expo opened. We hired a convertible muscle car and buggered off for the day.
With a 5 litre Mustang we cruised round the bike course. Took in the Tinhorn Creek vineyard and headed up to Apex mountain for lunch (though had to wait til we got back to Penticton before we could eat).
Idea behind today was to get away from it all and forget Ironman for a bit. Ironman's like doing a exam. If you didn't pay attention in class then no matter how much cramming you do last minute it just isn't going to help. Best thing you can do is be well rested and relaxed. In that regards mission accomplished.
However I've had terrible terrible trouble with some kind of allegy last night and today. Eyes have been watering to the point where I can't see. Nostrals burning to the point where breathing hurts. Yesterday I restrained from the antihystermines as they raise by pulse. Today I don't care, if going slower means I finish then I'm popping pills. Normally despise taking medication but sometimes it's silly not to.
This evening (though I missed it due to suffering) Isla did the Ironkids and bagged a medal. Steve and Jen also did the 5k fun run (the winner did 15mins!!).
Tomorrow morning Steve, Jen, Isla and I are doing the fundraising Underpants Run. $10 buys you a pair of charity underpants and entry into the 2k fun run. Subaru are then matching the money raised. Should be fun. Then we register and the nerves kick in.
Oh, and whilst out today we might, just might have helped Isla use her chalk:

Thursday 27 August 2009

Canada Day 8 - Wednesday 26th August

It's beginning to dawn on me how big Ironman Canada is.
Yes I knew there were 2,500 competitors. I hadn't appreciated that there was going to be 4,500 marshalls and helpers. There'll then be spectators on top of that.
Ever been to Hollywood and seen the Walk of Fame? They've got the same here for the winners for each of the 26 Ironman Canada's so far.
The local radio station has become Radio Ironman Canada. The local mall is in on the act with a display of previous Ironman Canada finishers shirts and medals plus they've named their summer sale the "Ironman Sale". The radio station is telling motorists and locals to keep an eye out for the increased number of runners and cyclists that are going to be about upto and after race day, plus they are asking us to wear bright clothes to make it easy for the motorists to see us.
Most Ironman events have a pasta party on the Friday night. Forget that here. We've got a Street Party. Down town Penticton is being closed off to make one massive street party with three separate stages and they've got the biggest local rock and folk bands in to perform. They've even got commemorative t-shirts for the Street Party!
Should be good.

Wednesday 26 August 2009

Canada Day 7 - Bear? Where?

Took Steve Rush for a little 40 mile ride to explore more parts of the Ironman bike course but also to explore some more off route roads. Lovely little route with some great scenary. Okay we missed the turning for McCleans Creak Road on the first pass.
Out on White Lake Road, Steve reccons he heard Rattlers. He asked if I had heard them, but as I wasn't sure what to listen to I hadn't picked up on them. At a later point when waiting for Steve to catch up I heard what could have been crickets, or what might also have been a rattler. Whilst waiting for Steve to arrive to give me audio confirmation on nature I waved to a car as it passed. She stopped and with a very white face hung out of the window. "What are you stood around for".
"I'm waiting for my buddy to catch up".
"There's a bear in that wood! Only a little bear but still a bear".
When Steve caught up I made good progress til we came to a golf course. At which point I figured a walking golfer was far easier prey than an 20mph cyclist.
We didn't see the bear, but we did spot a coyote who was happy to watch us whilst we were moving, but as soon as I pulled up he disappeared. Guess he feared I was going to shoot him and he would be right though only with my camera.



Tuesday 25 August 2009

Dreams

Yesterday I was feeling excited for Sunday's Ironman, though the realisation struck that it's now only a matter of days way.
Last night I dreamt that rather then being in Canada I'd ended up in Norway and was blagging gear to do a double Norseman with additional point challenges thrown in.

Canada Day 6

Easy, domestic day today. 3 hours were spent driving to and back from Kelowna airport. We needed to drop Steve & Jennie's hire car off and add Jennie to the insurance on my hire car. Well, we don't need 2 cars between us whilst we are here in Penticton.
We did spend some time in Peachland for lunch and ice creams. Peachland is pretty idylic down by the lakeside. Suspect we may head back at some point. Though there are some pretty idylic spots nearer to Penticton to also explore.
Before heading out to Kelowna we visited the bike shop and the running shop in central Penticton. Wandering between the two we stumbled upon a Budget car hire place with a couple of convertible Mustangs. Bit extravagent perhaps but we're planning on hiring one (maybe both) to recee the bike course. How cool will it be to drive the 180k course in a 5litre muscle car. With the top down we should be able to get some photos that aren't taken through a bug splattered windscreen. $120CAN for a day is about £70 which doesn't seem too bad an expense. It's certainly a lot cheaper than $450CAN I was quoted for a 15minute helicopter trip.
We've now been joined by Stewart Ingram who is staying in Steve, Jennie and Isla's trailer. Melvin and Maria are now also in town with their RV at another site.
Tomorrow I'm planning for another explore on the bike.

Monday 24 August 2009

Canada Day 5

Yesterday I spent 8 hours on a road junction getting the Canadian's to drive on the left hand side of the road. They seemed to be able to do it, so perhaps we should convince them to always drive on the left.
I had volunteered to help out at the Apple Triathlon in Kelowna after hearing a plea for assistance on the local radio. My job was to marshall a junction on the bike course which really meant marshall the traffic around the bike course. It twas a t-junction with the riders having half the road (one lane) on the main road with both directions of the traffic sharing the other lane, but also helping those turning in and out of the side road across the stream of traffic.
I have earned event t-shirts easier, more fun ways, though this way it only cost me petrol and I got fed.
More examples of Canadian's being friendly. One chap came out of his house to lend me a camp chair for the day and others kept asking me if I'd like water. I drank two litres as it was without needing to accept anything from them.
As well as the competitors and locals I saw no end of Magpies and some Osprey.
Had a one hour out and back run along the disused railway line that goes through the campsite and along the shore of Skaha Lake - a lake side Marriots way if you like. It really is pretty. Sandy though so will be checking that there is no sand left in my trainers before Sunday.
Steve, Jennie and Isla are now on the campsite. So even more company for me now.
Oh, and I don't think I impressed the campsite security guard by leaving at 5am. Will have to be nice to him ahead of next Sunday's race.

Sunday 23 August 2009

Canada Day 4


After a second warm day yesterday we ended up with a cold night. Not too cold, but cold enough that a single bed sheet just wasn't enough.
Went for a 40 miles ride today around the "Green Mountain Road Loop". Did it in an anti-clockwise direction which meant a number of left turns across traffic, but as most of the roads were quiet this wasnt' a problem. By doing the loop this way I got to ride along what will be the final part of the Ironman bike course, plus I got to take in some other scenary. Found the shack pictured above on my ride.
Route and profile of which were:



Nice little route - lots more pictures taken which can be found on facebook at:
http://www.facebook.com/album.php?aid=135463&id=602602194&l=8a5121f756
Today's ones are a little clearer and not taken through a dirty windscreen.

Tomorrow I'm marshalling an Olympic Triathlon and then having a run in the evening.

Friday 21 August 2009

Canada Day 3

Third day and been busy. So so very nice to sleep in a bed rather than a car or plane seat. The air con in the caravan worked well and it was definately cool when I hit the sack. Up early cooked porridge, put a load of things onto http://www.tri-anglia.co.uk/ (might be away from the day job but can never escape the hobby job).

Went into Penticton this morning. Specifically to the Bike Barn (http://www.bikebarn.ca/), a liquor store and grocers.

When putting the bike together last night the headset was loose. The headset locking screw wasn't connecting with the locking nut. Bike isn't safe to ride without this. I feared that the locking nut had slipped down inside the steerer. That wasn't the case. What had happened was that I'd threaded the top couple of turns on the locking nut so the screw wasn't engaging and wasn't long enough to reach beyond the threaded part of the locking nut. They looked for a longer screw and we ended up going with a slightly narrower spacer. They also gave me some advice on some warm up ride and run routes, told me where the local running store is and also, most helpfully told me where the Ironman Expo and sign on will be - will be needing that knowledge next Thursday.

Liquor store visit was to get some local wine because the supermarket yesterday didn't sell alcohol. So I've picked up four bottles of local wine - one is champagne for after the race. Was recommended the Copper Moon and was taken by the Rigmarole Red. I've attached a pick below:
In case you can't make out the label, it reads:

"Why is it always such a RIGMAROLE to simply find a great drinking RED? The puzzling complexity of terrior, oak ageing, vintages and those ridiculous descriptors is just too much. Save that mental energy for wondering how the zebra managed to mate with the giraffe to make ... the Gibra"

The marketteers got to me on this occasion.

The grocers (supermaket) was to pick up a cork screw and the bits I forgot yesterday.

I like the supermarket, most things come in big vats which you just laddle into carrier bags - porridge oats, dried cranberries, sugar, pasta and rice etc.

I'm liking Canadian's as well they are friendly and helpful. The supermarket staff have already started to recognise me, the bike shop was helpful and a lady on the campsite came over and chatted. It is really that obvious I'm here for the Ironman? I had no branding on and the bike was hidden. Turns out the lady on the campsite is here for 3 weeks to acclimitise for this her first Ironman - she lives in the rain forest that is Northern BC.

Right, best go. I need to ring a man about marshalling a triathlon tomorrow or Sunday then I'm off for a spin on my bike now that it's working properly.

Canada August 2009 Day1+2

Another holiday. Another adventure. Another opportunity to write loads in my blog.
This time the destination is Penticton in British Columbia, Canada. Again the mission is an Ironman Triathlon. Whilst the mode of transportation changes I am again the advance party from team Tri-Anglia.
Yesterday morning involved the usual holiday routine, and I say usual because millions do the same. Get up, drive to Gatwick (or heathrow) leave car in long term car park, check in and board a plane. Don't see much point in talking about normal. The only exception was that the flight touched ground in Glasgow between Gatwick an Calgary. Just as well really as it would have only been 7% full, did mean that my bags being on first were last off.
Then for a long 680km drive from Calgary to Penticton that took from 8pm last night to 12 noon today. I'd not been organised enough to book accomodation so made use of rest areas to get a couple of hours in a few places.
It did mean that I had a few sureal hours driving through the Rockies in pitch dark through road works with confused conversations with a construction worker. It also meant that I was moving at dawn, well my body did think that 4am was noon. Seeing the day come up whilst driving through the mountains was special. You start by only being able to see what the headlights fall on. The rest is blackness. But that blackness starts to change and it changes in patches. Some of the black becomes slightly off black and you can now distinguish the outlines of the fir trees. Then you start being able to pick out the outlines of the mountains and some white peaks start to be clear. Then you realise you are seeing more and more detail though still in shades of gray. The sky then turns blue whilst everything else remains in greyscale. Then, almost as if the water that is washing in the colour at the top of the picture is running down the canvas the rest of the world transforms from limited hughes into full glorious technicolour.
The roads were remarkably clear.
Afraid I couldn't resist stopping in Armstrong for fuel and breakfast. Then as I arrived in Penticton too early to check in I recceed the bike course.
All pictures so far on facebook at: http://www.facebook.com/album.php?aid=135463&id=602602194&l=8a5121f756
Whilst listening to the radio in the car discovered that there is an ITU event this weekend in the area with supporting disabled, junior and age group events. They were promoting the event to spectators but also asking for volunteers. I figure an Apple Triathlon Marshalls t-shirt has some credibility in t-shirt poker. http://www.appletriathlon.com/
Oh, and it was hot here today. As hot as home in the UK I believe. 29-31C I was being told by the hire car. Nice on the bike which is mostly through vineyards (more than you can shake a stick at) hopefully it will cool a little before race day run.

Saturday 15 August 2009

3rd :-)

Helped Iain round to a classification Bronze medal. A great course with se technical corners for a tandem.

It's been a while

Sorry

Been remiss

Over taken with events.

Lots of excuses but none really cut it.

Did l'Etape du Tour with Chilli. He has put a good report on his blog at: http://giant-pygmy.com/?p=196

Been putting lots of reports from my fellow Tri-Anglia members onto www.tri-anglia.co.uk, working on their club kit section, helping VC Norwich with their new club kit design, managing the T-A RNR team and changed employer.

Have now entered Ironman Australia for next March. They are celebrating their 25th Annivsary so should be a good one. I'm hoping to get one of the 5,000 newbie entries for Comrades next year when that opens up. The Ironman should be a nice warm up. As too should be the first Brighton Marathon on 18th April. Gonna be doing a lot of running this winter.

Off to Canada on Wednesday for the Ironman on the 30th in Penticton.

This afternoon though I'm racing for GB. Well, I'm acting as a guide to Iain Dawson who has been selected to represent GB at an Invitational International Paratriathlon. Race Venue is Hyde Park and it's billed as the biggest Paratriathlon yet to be held in Europe. 300m swim in the serpentine leading Iain. 10k bike with me on the front of the tandem and then run Iain round the 3.2k run course. Starts at 16:30 and we'll be done in time for tea. Iain's GB kit has arrived, I'll have to wait for mine as the supply of mediums has run out. I'm allowed to fly Tri-Anglia colours, so should be some good publicity for the club.