The Warm up
It’s been a funny season thus far. A good season, yet not a perfect one. 2x podiums in competitive 70.3 races, 2x short course podiums. No wins yet, though the opportunity for those remains. I had planned for more races, but all those plans were beset by little interruptions. I had more of those challenges leading into Ironman Vitoria as well. Aside from a race win, one goal that had been left unsatisfied was a Kona qualification. My first attempt fell just short in April’s Ironman South Africa. I was 7th, and the first athlete to finish to miss out on a Kona spot. Don’t try and understand that, it’s not worth your time. The new system is a little funny, though strictly requires performance. I didn’t meet my expectations for performance in South Africa, so I was okay to miss out. Thus, a new plan had to be made.
Upon re-evaluating the season, I entered Ironman Vitoria. A mythic event with a stunning venue. This was the 13th edition of the race though first under the Ironman brand. I knew it was going to be a fantastic day of triathlon, and it was a priority not just to compete here for the win and get the Kona spot, but to also have one of those indelible long-distance triathlon adventures we all crave. I finished 2nd but I got the Kona spot, and had an amazing experience doing so with the most amazing crowd support you could possibly imagine.
In the two months leading to the race, there were two extended periods where I was unable to run, dealing with sudden onset niggles that made my attempt at the race look doubtful. The first one was a bike crash at home in Australia that interrupted other race plans. I had to withdraw from two events, Chattanooga 70.3 & LA Triathlon. It was a blow, but I was soon back running and resumed volume training for Vitoria. I still managed to race twice (Alcatraz & Coeur d’Alene 70.3) leading into Vitoria, but I took on-board another niggle in between these events. Again, I had overwhelming doubt that a race in Vitoria was looking like it wouldn’t materialise. I had some really weird problems with the meniscus in my left knee, leading to pain in tibial tuberosity area. Somehow I was able to get through the race in Coeur d’Alene without injuring it further, and the path was then ‘kind of’ cleared for a rapid 2 week prep into Vitoria. I had caught a break.
Because the period into Vitoria was race heavy and with interruptions, I basically trained at full volume up to a few days before the event, and dropped down as if I was training through a short course event. This presented a challenging lack of freshness on race day but had also given me an advantage for recovery. I’ve pulled up the best I ever have from a full distance race with no soreness. Just that sudden tiredness that hits you at any moment during the day, followed up with blissful naps. With championship season not too far away, I hope to get back into full training pretty soon. All the experiences of the last few years; injuries, failures, victories, tapers, non-tapers etc are adding up for me and giving me a growing sense of athletic understanding that I’ve most often lacked at a younger age. Sometimes it’s hard to make sense of endurance sport, because it’s so imperfect. There’s a thousand different way to get ready for races. But as long as you have a way of reading performances based on your preparation, you can bank the experiences as they happen, move forward and learn from them.
The Race
This was the first Ironman I’ve ever done that was a non-championship event. South Africa, Frankfurt, Cairns, Kona… they are all the biggest paying races that draw the best fields. I had an opportunity in Vitoria to race a smaller field. Established names on the start list that actually showed up were few in number; Eneko Llanos and Antony Costes being the only guys that I knew. The problem with racing in Europe is that there could be a whole bunch of up and comers or late bloomers that you’d never heard of before that could come out and whack it. So I wanted to still treat the race as if it was one of the more competitive races. To get the Kona spot, I’d have to win, or finish 2nd to Eneko Llanos, who had already qualified by winning Ironman Arizona in 2019.
Swim
One lap freshwater, L shape. 21c water temp and wetsuit legal. I attacked the swim as normal. Hard from the gun to limit any traffic directly behind me. I had a really good feeling in the swim and was able to hold a consistent high stroke rate the whole course. As we got out into the deeper water though, we had to navigate a persistent chop coming from the side. The interesting part was as we turned the first buoy, we then swam with the tailwind, which was actually a very noticeable and awesome feeling. It felt super-fast for that stretch, and then slow again as we took another left and tackled the cross wind again, and then into the head wind. I’d never felt this wind element in open water swimming before as strong as it was in this race. It was kind of cool and kept me engaged mentally the whole way as the conditions were always changing. It’s sometimes easy to switch off during swimming because there is so little going on. You can’t see anything. You can’t hear anything. It makes perfect sense that I’d sometimes get distracted. But nevertheless, I could see at the turns that I had a little bit of time on my sleeve, but even after a great exit time in 46:41, I only had 75 seconds up my sleeve. The three guys behind me would continue to make the race hard the whole way.
I’d never really bothered to work this out, but my total swim time equated to a 1:14 per 100m average. This was on the money for my prep sessions. I did 20x200’s long course the week before the race coming in mostly on 2:27-2:30 average, at no more than IM race effort. That’s valuable & interesting information. Swimming is so variable though. I’ve had almost 2 minutes advantage in Kona swimming no harder than here, but here is a vastly less competitive race, and I only have 75 seconds. A good reminder that so much varies race to race, and to never try too hard to understand certain outcomes or you’ll just send yourself crazy.
Shop Vanquish Wetsuit
Bike
I’ll break this up into 60km segments, because that’s kind of how things happened.
The first 60km was spent at the front of the race, very slowly relinquishing the advantage I gained out of the swim. The bike course was 2.5 laps. In a multi lap course, the first lap is always awesome because the road is clear. There’s no overtaking 1st or 2nd lap amateurs, and you can just really put your head down and find your rhythm without any interruption. I’d trained extensively on these roads in ’13, ’15, ’17 & ’18, and was having a blast taking them on under race conditions. It’s mostly perfect asphalt the whole way, rolling hills and crosswind for the most part. There were two out and back sections at 45km and 55km approximately, where I could gauge that my lead was coming down. My ambition was never to come off the bike with a solo lead, so I was okay to see the time come down. It was still three guys in the pack; Eneko, Costes and another athlete I couldn’t identify. Costes would have been riding hard to chase me down, as we were taking each other on for the Kona spot. Eneko surely would have used this information to his advantage to let Costes do a bulk of the work.
Second 60km. When the pass came at 65km, I was happy with how I was feeling, and decided to let the chasers take control of the race. Turns out the third athlete was Peru Alfaro, who I hadn’t of heard of before the race. I was sitting 4th wheel, and I could see moments where he had some weakness holding the pace in the pack. Not wanting to risk him joining us for much longer, I let him lose the 12m gap, let it blow out to 100m, and then surge around him. Costes saw this gap extend behind him and attacked at that moment to try and lose both of us. I had to burn a pretty big match to ride around Peru, and ride down the gap back to Eneko & Costes, but I succeeded in dispatching Peru. Peru came almost within 1 minute of me by the end of the run, so this was a good move. Something he’ll probably learn from in the future as well.