IronMan - concluding the 5 Year Fitness Case Study.

PART 1 - January 2019

IronMan 140.6 is regarded as one of the toughest fitness events in the world. 
2.4 miles open water swim, then 112 miles road bike, then run a marathon, 26.29 miles. 
On the clock from beginning to end, all stages timed, you have 17 hours in which to complete. If you miss it by a single second, you receive a DNF - Did Not Finish. 

As some form of comparison, imagine: swim from Edinburgh north to Dalgety Bay, ride your bike over The Cairngorms to Aviemore, then run to Inverness. 
Fitness is only one aspect. Strategic planning and nutritional planning are additional. And then there's the belief that you can actually successfully achieve a previously unachieved feat. 

This Blog will be updated on a monthly basis heading to IronMan Austria on 7.7.2019 - I hope it's of some use to anyone who is thinking of taking on a future challenge, or additionally, for anyone looking to begin Triathlon training. 
Additionally, for anyone thinking of beginning with either or all of the 3 sports of swimming, cycling or running. 

When I was 12 years old I tried to run a few miles. I couldn't do it. Upon reflection I was trying to run quickly over a sustained distance, without any understanding of what I was actually trying to do. That wee lad was out-of-breath on and on, so I walked, and I totally believed for the next 34 years, that I simply could not run. I wish, that someone had explained it to me. 

So here goes:

Until the age of 46 in the year 2014 I believed, absolutely, that I was incapable of running. 

In January 2014 my very lovely wife Gaynor and I were on a day Spa visit in The Apex hotel, Dundee. We were in the swimming pool, Gaynor said 'You are a reasonable swimmer, why don't you take a monthly membership for swimming down at the new Michael Woods fitness centre?' 

So, I did that! When making the first monthly payment, the lady on the front desk said 'you have a gym induction included, when can I book you in?' LOL 😂

So, next day there I am in the gym. Wearing an old golf shirt, totally dodgy shorts, a pair of black work socks, and an old pair of flat-bottomed gutties on the feet. 16 and a half stones, and the instructor asks me if I've ever used a treadmill? LOL 😂

So, I come back the next day, and start the treadmill. At a brisk walking pace. Then a wee bit more. I thought to myself, 'I can do this!' 
Tbh, 'running' aka jogging on a treadmill is a bit like 'bobbing up and down', I was sweating like you wouldn't believe, and my heart was quickly at 180 beats a minute, and the rest. 
I persevered for a month, and built it up very, very slowly, gradually to 5 kilometres. 

Now, to give you a laugh. I went for a 2014 spring weekend to The Auchrannie Resort on The Isle of Arran. Was on their treadmill, thought to myself, 'that's it, enough of the treadmill, I'm away out to run up the glen'. That, is actually what I said to myself. 😂

So, I started running, thinking 'a nice wee 5 kilometres will do the trick, up the glen!' Well, 200 metres later I was totally done in. Running on a road was so much different to a treadmill, so much harder. And that's where I made my decision. 

'I will return home. I will 'run' 100 metres, and then I will walk 100 metres. I will then try to run another 100 metres'. So, that's what I did. 
Every second day for a month, gradually NB every second day, began to do a wee bit more, then a wee bit more. I used the same 700 metre loop, again, again, and again, until eventually I could manage 3 continual loops without stopping, then I increased. I struggled to breathe at first, and certainly could not initially speak a single word when jogging. Today, I can run and talk no problem at all, and can also run a half kilometre breathing only through the nose. Every session, every day, tiny, tiny wee incremental improvements, 

My initial running 'style' was a lumbering gait, feet angled to the sides, more than 8 minutes per kilometre. That speed was however, consistently faster than anyone sitting at home on a sofa. 

Then I signed in for The Glenrothes 10k. June 2014. Blimey. 
Friends from childhood could not believe what they were seeing, even more so when I nailed it in 1 hour and 9 minutes. Without stopping. 
I can absolutely assure you, running down the final 200 metres to meet my wife and kids at the finish was a moment that will stay with this Scotsman for all time. 

By then, after the first 6 months, I'd lost 1 and a half stones. Heart rate reduced. I had so many compliments from friends and work colleagues, that the feelgood accelerated further. 

So, at work the day after the Glenrothes 10k, and my very lovely sister Rosemary suggests I should take part in the forthcoming Balbirnie Duathlon. So how does that work? 5km run, then an 20km bike ride out to Kennoway and back, then a 2.5km run. That sounds do-able! 
I sign up for it, but then I find out that the bike ride route isn't just out there and back, it also includes a climb right up Langside Hill. Crikey. And the only type of bike I've ever ridden is a mountain bike? Oooft. 

My wife's cousin David Macmillan owns Dunfermline's Singletrack Bike shop and very kindly offered to lend me a road bike. First time up Langside Hill, I had to get off twice and walk. The forthcoming Duathlon was going to be interesting! 

Duathlon race briefing! 'It is appropriate for everyone to wait at the end to welcome the last participant'. Aw naw, this cannae be happening! 
The first stage of the Duathlon run route went down Balbirnie's 700 metre driveway. 76 athletes on the start line! By the time we reached the bottom of the drive the rest were literally out of sight, 300 metres in front. Aw naw. 
But I did not give up. 

On the bike, holding the top of the bars, sat totally upright, out to Kennoway, rounded the corner leading to the beginning of Langside Hill. There's a guy sat there on a bike, he's wearing a Royal Navy top, and says, 'It's you and me up the hill pal, I'm your support rider'. 
And that, is where I met the meaning of community, collaboration, and camaraderie, as exemplified by the members and marshalls of the incredibly inspirational Glenrothes Triathlon Club. It was literally, to be life-changing. 

Over the next 10 minutes not much was said. But the fact that the support was there meant the world. A few quiet words of encouragement. I made it over Langside hill without stopping, and I start whoopin' and hollerin' away, going downhill on the other side. Support rider shouts over, 'downhill all the way to Balbirnie, it's yours for the taking!' 

Arrive back at Balbirnie, can see I'm last by a considerable distance, set off on the final 2.5km run, thighs like lead weights, legs cramping, almost can't even get one leg in front of the other. Course marshalls all applauding and shouting encouragement at each turn. 
Final 500 metres, and here's a support runner. 'Come on lad, let's do this', he says. 
Can hear cowbells clangin' in the distance at the finish line. Heart pounding. 

Can hardly even get a leg in front of the other. Final 150 metres is downhill. Support runner says, 'take the line, those are your cowbells!' He stops, I carry on alone. 
Across the finish line. 76th place out of 76 starters. It's my first ever top 100 finish! 

The emotions of the duathlon achievement hit me at home that night. It was because I could not believe what I had been able to do. Underlined, from a standing start at the age of 46! So, that's how the running and cycling began. 
I kept those going over the next 3 years, and in summer 2017 whilst on holiday, thought I'd have my first go at front crawl swimming. Until then I'd only ever been breast stroke. 

Fast foward to summer 2018, and I participated in the Edinburgh IronMan 70.3, precisely half of what lies ahead in Austria 2019. It was the experience of successfully taking part in, and actually nailing a finish within the allowed 8hrs 30mins timeline, that gave me the faith to think that I could perhaps have a go at a full IronMan 140.6. Simply double it, all of it! And that starts, with the commitment and training. Double it! 

In a 2018 Blog, I set out how the 70.3 was achieved IronMan 70.3 Blog

So, January 2019? This absolute priority, is about not getting a stupid self-inflicted injury. I had two injuries prior to the 2018 70.3 (one Achilles tendon rip from running 3 10k's in 3 days, in trainers that were unfit-for-purpose, and one knee injury caused by changing the angle of foot strike on the ground), and I certainly learnt from those. 

The 2018 70.3 was actually delivered on the day, without any running training whatsoever in the 3 and a half months that preceded it. Base fitness maintained from cycling and swimming. The 'run' was actually a combination, of run, turbo walking, and fast walking. 
Allowed, as the rules say, 'you can run, walk, or crawl'. 

Jan 2019 training:

Crawl? 

You can view that crawling clip here on YouTube

January 2019 pool work has been solo, existing commitments mean I can't attend club evening sessions. I've been working through a Total Immersion self-coaching system, in an endeavour to shift from feeling like an octopus flailing about in a telephone box, to a Scottish salmon, swimming literally, like a fish. 

Whilst you might think there's more chance of seeing a salmon walking down Markinch High St., than seeing me swimming like a fish, well folks here's the living proof that it can actually be done by a human. One can only look on in absolute awe, and dream of exiting an Austrian lake after 2.4 miles feeling totally relaxed and energised for the start of the 112 miles on the bike. Check this guy out, incredible technique. 

Prepare to be astonished at the Total Immersion capability! 
Watch via Total Immersion Swimming

The first thing I can say about trying to learn this technique, is that much of this is neural. First and foremost you have to teach your brain not to desire to lift your head when the water is deep. That's not easy, but it's possible. I think! 

See you in a few weeks! 

Best wishes all,

Nicholas 

Part 2 - February 2019 

40 quick training activities in 4 weeks: 

Last 2 weeks however, without any cycling. 
After 5 years of accumulated graft, my Felt Z5 bike finally had enough, and has headed to Leslie Bike shop, requiring a total refit of everything mechanical. Back on it next week. 

Running? Usually three 7km sessions per week. Resisting any desire to run fast, just grinding and grinding at the 7 mins per km pace. One single aim, to stick with what I've got, so as to hopefully remain injury free. Applying Voltarol to knees after every run. Have ordered some ginger oil this morning. 
So important as we get to this age, to stretch before and after each run, especially Achilles heel tendons. 
Standing calf stretch seems to work. No need to lean on a wall, straight back leg, and lean forward. 

Speed walking training now added. 
The IronMan competition rules are exhaustive, and crystal clear. 
Should you wish to read them, IronMan - The Rules

So, some figuring out. 
You've nailed the 3.8km swim, then the 180km bike ride, and maybe you have 6hrs left in which to somehow cross the marathon run finish line? 

As an indication, and what would be a 42.195 km marathon in brackets. 
Quick walk with the hotel Cocker Spaniel, up and down hills? 11mins per km. (7.75hrs)
Fast as you can, normal shoes, Markinch train station to Balbirnie. 10 mins per km. (7hrs)
Kirkcaldy Promenade, Hoka One One trainers, 'turbo walk'. 9 mins 15secs per km. (6.5hrs)
Slow pace easy run Balbirnie Park, including hill sections. 7mins 30secs per km. (5.25hrs)
Grinding pace, flat road / beach run pace. 6mins 50secs per km. (4.8hrs) 

So, whilst hopefully intending running the entire marathon on 7.7.2019, it's making an advance allowance for what could go wrong on the day. It's creating an understanding of what you need to do on the day, how deep you may have to reach. How you might need to alter your strategic plan on the day. 
It's basically grabbing a half hour or 45 mins session for speed-walking, 3 times a week, and understanding, feeling the differing paces. Muscle conditioning, sinews and tendons intact.

Swimming? 
This really is going well. Have built up very slowly and incrementally since the beginning of the year, to complete the entire 3.8km numerous times in the pool. The cutoff swim time on 7.7.2019 is 2hrs 20mins, and I'm currently at 1hr 40mins. That's 152 lengths of the 25 metre pool. 

Unable to make Monday and Thursday Glenrothes Triathlon Club coaching sessions (as I take my daughter Ruby to her running coaching) I invested £40 in downloading 'Total Immersion' self-coaching series of videos. It's a totally new world of swimming, based absolutely on technique which is entirely at odds with the human mind, therefore it takes a lot of getting used to. Best summarised, gliding through the water, using body from toes to fingertips, to propel without splashing, effortlessly, like a fish! 

And it certainly works. Terry Laughlin invented it 3 decades ago, and nailed The Manhattan Island 28.5mile swim marathon in his 50s at circa 5km per hour. I am currently at 2.3km per hour, learning a bit more with every visit to the pool. The technique is certainly a revelation, to someone who until 3 years ago, had only ever swum with breast stroke. 

Best wishes all, see you next month, 

Nicholas 



Part 3 - March 2019 

'16% of IronMan Race Entrants never Finished'

I kindof have it in my own mind, that the IronMan event on 7^thJuly 2019 is not a standalone event, in itself. I see it more as a one day occasion which simply brings the project to an end. Here’s hoping anyway. 

To explain, the project per se, began when I signed up for it! 

As such, it’s therefore one full year of consideration, training, thinking, planning.

The project begins when you commit to it, sign up, and then hand over your £500.00 Entry Fee. And I have to say, the process of then following how IronMan organisers run their organisation, is a most inspiring process then to subsequently follow as well.

Having completed the summer 2018 IronMan70.3, my base fitness levels were maintained through the second half of last year. 

In the first 3 months of 2019, I’ve devoted as much time as I can, to building on base fitness, with short sessions, a 1 hr swim here, a 45 minute cycle there, an 8k run here, and a 5k turbo walk there. Wherever and whenever possible to do so. 

The 3 month aims? As an absolute priority, to remain injury free. 

My bike had to go in to Leslie Bike Shop, and wait for international shipping arrivals, for a 3 week total mechanical overhaul, so I've pretty much only been swimming, turbo walking and running. 

Before and after every run, Voltarol and ginger oil on 2018’s damaged knee.  No sudden changes of running angle, no running on uneven ground, the entire caper simply steady away, and careful. Stretch before, stretch after. I’ve already had a good 3 month 2018 lesson, from a ruptured achilles tendon. 

I’m not even taking any chances with my schtecky knee, on how to get into and exit the swimming pool. Stairs every time! Not very IronMan LOL, but never mind. Pulling a run and turbo walk half marathon in 24 degrees heat, to complete the 70.3 last year, without any running training in the prior 3 months, is not a situation I wish to need to try and double in Austria, by making an otherwise avoidable error. 

Over the 3 months that are left between now and the 140.6 Austria start line, I now need to build and build, resilience, stamina, and conditioning. It’s about time in the pool and in open water (Lochore Meadows weekly with Glenrothes Triathlon Club), time on the saddle grinding 30, 50 and 70 miles at a time. With regards to running, within 28 pages of rigorously enforced rules for the event itself, these are crystal clear:

Over these next 3 months I’m going to introduce something I’ve never done before, ‘brick sessions’ combining running at varying paces, blended in with ‘turbo walking’. 

Every session, I am envisaging what needs to be done on 7.7.2019, to finish the project.  

You see, let’s consider what happened in the 2018 Austria IronMan event. 

2,761 people signed up for it. 

But only 2,315 people finished it. 

446 people thererfore signed up for it, and did not finish. 

16% of those who committed to the project, did not finish. 

DNS Did Not Show

DNF Did Not Finish

Did Not Show? The training didn’t go to plan? There was an injury which could not be recovered from? There was a realisation that one had bitten off more than one could chew? Or perhaps some of the DNS made the trip to Austria, took one look at the start line, and bottled it the day before the start? 

Did Not Finish? Maybe missed one of the cutoff times, as these are certainly enforced without mercy? Physical breakdown? Mental breakdown? Former GTC Chairman Andy Milne was telling me recently about one competitor, who turned back within the first 100 yards of the swim, apparently the experience of ‘the washing machine’ start line came as a surprise? Most of those who have died on an IronMan event, have passed away at the start of the swim, too much excitement, too much adrenaline. So, let's reverse that perspective, with mental preparation to enter a zone of total zen, with drilled mental and physical preparations to slow everything down. Dehydration, lack of strategic planning, bad advance nutrition, bad race nutrition, personal injury, an accident on the bike? The bike itself, could break beyond repair, and if that happens, you are on your Jack Jones, as it’s in the rules that no other competitor is allowed to help you. 

Certainly, there are many who will start an IronMan 140.6, and not make it to the finish line, for whatever reason. 

For those who do make it to the finish line in time, what’s it all for? 

Eternal bragging rights, apparently! LOL 

Congratulations to last finisher home in Austria 2018. Tracey Richardson-Lyne nailed it with a full 2mins 25secs to spare. Everyone who finished after that, was classified as a DNF. 

Here’s the current budget, as it stands today. 

3.8km SWIM,  including transition 2 hrs

180km BIKE, including transition 8hrs 

42.195km RUN, 6hrs 59mins

If I can better any of these, then so be it. 

I am going to train, and train, and train, doing everything now to drive towards:

3.8km SWIM, including transition 1hr 45mins

180km BIKE, including transition 7hrs 30mins

42.195km RUN, 5hrs 30mins

If these become possible, well just imagine, nailing the actual day with 2hrs 15mins spare! Do, or do not. There is no try! 

It's a 7am start on the day, so we're also talking about the difference between finishing at 10pm, and midnight! 

And talking of finishing, I saw some quick view footage the other day, of the event itself and finish line, that made me stop in my tracks and commit myself again, with an absolute and resolute intent to nail it. Have you ever seen an event finish anything like this? I certainly haven't! Here's the 2min 55secs film clip.

In the pool over the last 3 months of Total Immersion self-coaching,  assisted by online tutorials from Japanese Sensei Shinji Takeuchi, I’ve already successfully taken the swim down from 1hr 50mins, to 1hr 35mins, each training session looking for tiny wee incremental improvements, ‘Kaizen’, continual self-improvement. If that time can be achieved on the day, we will certainly have initial potential to remain ahead of the cutoff times. With Total Immersion however, I am now finishing the swim, literally ‘as fresh as a daisy’. Not even a wobbly leg on exiting the pool. That alone, is remarkable 3 month progress. 

Had a bad run the other day, 8kms on the flat of Kirkcaldy Promenade. I was wearing a winter top, got way too hot, and there was literally steam coming off me when I stopped! LOL, it was only 7 degrees. 

Talking of hot? Well folks, I’ve also been receiving a wee bit of red hot psychological mentoring from Steven McEwan, founder and first Chairman of Glenrothes Triathlon Club. It was somewhat perturbing to be told that one of his pals competed in the 2012 Austria IronMan, and got badly sunburnt on the bike ride, ‘THROUGH THE TRIATHLON SUIT’. Jings, we’d better pack some P20 suncream! 

Looking at weather charts, temperature on the day, could be as high as 26 degrees.  Jeezo, for a Scotsman that’s hotter than a Mexican’s lunch! Humid as well. Ah well, what will be, will be … 17 hours in the IronMan grinder, what an occasion to look forward to. 

To make it even more fun, my race strategy coach and nutritionist aka youngest daughter 12 year old Ruby Russell, will be delivering 7.7 live updates on the day, for Balbirnie’s 17,000+ Facebook pals. The IronMan timing device that’s strapped to left ankle, gives permanent satellite navigation updates, speeds, distances, and locations. You'll maybe be able to tell, if I've stopped for a pint! 

Best guess on a successful finishing time 'to the second', wins dinner, bed and breakfast for two! 

We will of course be highlighting our local wonderful GTC Glenrothes Triathlon Club, which welcomes new members across the span of all abilities. Annual membership twenty quid. It’s all about inclusion, community, collaboration, and camaraderie. 

Certainly, there’s no way I would be attempting Austria, had I not had the fortune of attending GTC Festive Party annual presentations at Balbirnie, seeing and listening to the many unfolding stories about people in the club achieving so many truly remarkable previously unachieved personal feats. Attending those occasions was certainly what made me realise, that it’s all there to be done. 

Here's a link to the GTC Glenrothes Triathlon Club Facebook page, as you'll see it's totally brimming with weekly activities. 

Entry has actually now opened for the Wednesday 26th June annual Balbirnie Duathlon, which is run by GTC. 5k run, 20k bike, 2.5k run, previously voted Triathlon Scotland's 'Event of the Year 2017'. 

In the words of Bruce Lee, 'Keep Blasting!'

Part 4 - April 2019 

Grind The Training

I'm beginning to interpret 'fitness', as 'conditioning', - you are surely simply conditioning the body and mind to be able to cope!

Even managed one week, to 'top the time input effort' for Glenrothes Triathlon Club on Strava records. 

If Swimming Total Immersion is about balance, cycling is smoothness, and running is serenity. A relaxed mind surely helps a consistent performance? 

Out of necessity, specifically due to work and personal commitments, I'm training for IronMan entirely on my own. And it's lovely to be receiving encouragement from Glenrothes Triathlon Club members, who I meet along the training way. 

I've made significant progress with the swimming, that's now nudging 150 kilometres in the pool over the first 4 months of 2019. 

'Kaizen' - continual incremental improvements, propulsion with entire hip-driven body spearing, driving ahead using weight shifts to give effortless power, spearing the body effortlessly through 'a hydroponic hole' in the water. 

During April, I had one significant swimming breakthrough. 
Was reading a Terry Laughlin blog post, in which he had an injury, and was advised not to swim at all. He ignored that advice, and decided to swim, but only with very light hand strokes. Over subsequent weeks something happened, the water began, contrary to anything he had previously known, to begin to feel heavy on the hand, 'as if it were becoming like syrup'. Therefore, propelling an invisible sphere of water backwards. Except, actually, if you do this, you can feel the resultant water current swooshing backwards down your legs and across your feet. That's my take anyway. 

So, I had 3 sessions in a row, focussed very much on really easy hand strokes, seeking to find that very sensation of syrup. To elaborate further, the rear hand movement is NOT a forced arm-driven stroke, rather it's simply what happens when the body overtakes the hands, as the hands move backwards. 
Understanding and feeling these two new aspects have brought me a few moments in the pool, when I've stopped momentarily and quietly had a very big smile of appreciation at the grasping of something brand new. 

Cycling? 

I've had some really great sessions at the truly wonderful new (2018) £2.4M facility for Fife and Scotland, at Fife Cycle Park

The track is located at Lochgelly, near to Lochore Meadows. 

The outer loop is exactly 1km, adding inner sections delivers 1.6km, the smoothest tarmac in Scotland!

Here's Ruby our youngest age 12 after having a first road bike session, hire bikes available for a couple of quid per session. 

First sessions, after an hour or so, certainly feeling lower back issues with maintaining the tuck over the aero bars. BUT, if you spend time conditioning, and making small adjustments, and occasional 'rest laps' with hands up on the top bars, it becomes easier, and easier, and easier. 

This below, is stripping that smoothest tarmac in Scotland, at over 500 metres per minute, sustained for 3 hours. Admittedly, a long way onwards, from wondering if I could complete 2014's 20k Balbirnie Duathlon ride in an hour and a half!

That speed would have been enough to win The Tour de France from 1900 until 1934! 

As a result of these sessions, I can certainly sense more smoothness out on the open road as well, albeit rolling significantly slower. 

And as for running? 
Something I never ever thought in a million years, that I would be able to achieve: 

This was achieved by shortening the stride, and making the legs go faster! 
But I won't be seeking to carry on training at anything like this speed, as it certainly won't be target pace in Austria. 

April had two absolutely beautiful unusually warm Scottish days, on one of those I went for a 10k run in 22 degree heat. I'm glad I did that, as I clearly had symptoms of heat exhaustion. Austria could be 28 degrees, or more. All of that will need factored into the race strategic and nutritional plan, when we know the forecast for the day. Think I'll invest in a running visor! 

Turbo walking is the fourth training mechanism, at least a couple of sessions a week. Use these to create the sensation of stretching muscle and sinew. I can note, apparent fitness now at a level of walking nearly as fast as I possibly can, for 45 minutes, and literally not breaking sweat. 

Between now and mid May, it's training continued as it is today, 10 to 15 hours per week, depending on when I can. 

Mid May onwards for a full month, I intend significantly increasing. 
Each week will see three full 3.8km swims, followed by 3 very sustained cycles. Cycles will be at 'Tour de France' norms of 65% energy, with intermittent bursts of more effort. 
On alternating days, a very good long run, blending easy pace, with intermittent faster pace, and intermittent turbo walking. One rest day per week. 

Min June onwards, we begin the taper down. Over the 3 weeks approaching Austria on 7th July, we reduce previous full month effort, respectively 75%, 50% and then 25% on race week. 

And then we'll try and finish the project! 

Part 5 - May 2019 - AN EXTRAORDINARY DREAM

July 7th will mark the end of the 1 year IronMan 140.6 project, if the task completes on the day itself, it'll certainly achieve something extraordinary. I can now fully appreciate why so many people globally, have already shared this extraordinary dream. 

To take wording from official IronMan footage, 'It is indeed a goal so high, and so demanding, its achievement to most seems impossible'. 

So, on it goes folks, the harder we work, the luckier we get: 

Thanking my very lovely wife Gaynor, for all ongoing love, support, and encouragement. 

Today and tomorrow still left to go. Two Apex training weeks with a gentler week in between. 

Open water swimming now on Wednesdays 6.30pm, at Lochore Meadows. NB If you fancy having a go, it's £4 with safety canoeists in place, and there are rental wet suits available. 

Cycling goes from strength to strength. Balbirnie's Operations Manager Erdal and I had such an amazing day at the 2019 Etape Caledonia. 

Keep going? Correct! And that's 53 Personal Records nailed, within 140 kilometres on a loop around Fife.  

Absolutely loving running on the flat on Kirkcaldy Promenade. Stand tall, like a puppet on a string, still head, lean forward half an inch from the ankles, press play on Spotify's RAMMSTEIN shuffle play list, turn it up and and off you go! 

It certainly now occurs, that even taking the 7.7 start line is a monumental undertaking. 

As I've made my way towards and into the apex of the training challenges, I've begun to picture what will need to happen on the day itself, if the goal is indeed to be achieved. 

In order to get the chip over the finish line, to state it as simplistically as possible. 

1. Total Immersion swim technique enables an easy breathing, 'relaxed tempo' swim, hopefully concluding in under 1hr 40mins.

2. 180km bike ride initiates at a constant 50% effort for the first 10k, then shifts into effort band sustained only between 50% and 65%. The most important aspects of the ride, are (a) to preserve energy (and legs especially), and (b) to cleverly fuel the body through the ride, and even more importantly, to also further fuel the body for the forthcoming marathon. 

3. Average marathon times for IronMan are 4hrs 55mins, some 20% slower than a marathon on its own. This is at circa 6mins per kilometre. Whilst I can now run for an hour at 5mins 45secs pace sustained, I will be very well advised on the day, if I can indeed get to the start of the marathon, to stay well within running tempo comfort zones, at least 30 seconds per kilometre slower. Also, continuing to focus on nutrition which actually works. All dependent as well, on what the weather temperature will be on the day. 

Many people will fail on the day, for many reasons as previously outlined. 

Cramp can be a massive factor. I've never run a marathon. I have run the Edinburgh half marathon two years ago, and I literally could not run a further 100 metres. Backs of calf muscles and thighs were going into spasms, cramps which you can't do anything to stop. 
So, I learnt from that experience, especially so from my Irish pal Brendan Rodgers, who nailed the entire marathon that day, in 4hrs 20mins. 
'Cramp is caused by the loss of electrolytes, sodium, potassium, calcium and magnesium. So you need to replace those. Treat the marathon as four combined yet distinct 10k's, and a bit more. So stop each 10k, and take a brief moment. Stretch your leg muscles, take on some fluids, and pop a Precision Hydration salt tablet'. Hey presto, sorted!
That tactic worked for me during last year's Edinburgh IronMan 70.3, sounds like a plan. 

I also take comfort that my base fitness even at last September, enabled three days consecutively turbo walking and slow running combined, at over 60 kilometres per day. So, I know exactly what a 42k feels like. 

I count my blessings that 2019 training to date has gone exactly to plan. I'm now finishing the peak 3 weeks of effort training, and weekly training now begins to taper downwards at 75%, 50% and 25% respectively. Then a few days of zero training before the day itself. 

On a contemplative level, everywhere and everything is 'Ohana! 

I'm receiving wonderful encouragement from family, work colleagues and Glenrothes Triathlon Club coaches. The integrity is resolute, the purpose is absolutely focussed. It needs to be!

When I see, and fully appreciate the sheer scale of what 7th July will involve, and what can potentially go wrong, it certainly distills the importance of everything fully combined. Conditioning, strategic planning, and nutrition. 

Yep, 'cos you certainly need a plan! 

Here's a 5 minute IronMan film clip.

And you know what folks? If something unexpected does happen to me on the day itself, and I have to DNF, Did Not Finish? I'll still be happy to have done the training, and to have had the personal cojones to take the start line. At that moment on the day itself, after the tradition of AC/DC's 'Thunderstruck' pounding out over the PA system, I'm going to shake the hands of those standing beside me. I'm going to tell them that I'm from Scotland, and I'm proud as I can be, to be standing there beside them. Good luck all around. And then, we're in the water and it's Game On. What will be, will be. 

At the beginning of July, I'll summarise 2019's total training statistics. And also give you a recipe for an incredible turmeric infusion healing drink, which seems to have delivered. As well as a recipe for my daughter Ruby's golden syrup flapjacks, as these are actually the key to everything! 

Ruby will be running Facebook live updates from Austria, on Balbirnie's HQ page on Race Day. I hope my endeavours will help to highlight our local Glenrothes Triathlon Club

Annual membership? 20 quid! Just TRI it! 

Catch you later, according to today's GTC Leaderboard, I've got some training to do ... 

All best wishes,

Nicholas  

IronMan - Class of 2019 (we hope!) 

Part 6 - June 2019 

Over these last 6 months, I've come to realise that most people outside Triathlon, don't actually know what Triathlon is! So, with that in mind, absolutely delighted to help spread some awareness, and certainly hoping to highlight our wonderful local Glenrothes Triathlon Club. 

Friendly and inclusive, with advice and coaching across the span of all abilities. The club has now grown to over 100 members, and annual membership is 20 quid! So, what are you waiting for, join the club!

Now then, competition time! 'Guess the potential finish time, to the nearest second!' 

Competition to win a dinner, bed and breakfast stay for two, now live on Balbirnie's Facebook page. 

We're also created this 1min 30secs promo clip. ANYTHING IS POSSIBLE!

Staggered myself to be able to say this, but the process of preparing for Austria, has delivered a totally new slimline me, these are unprecedented circumstances. In 2019 I have now lost 2 and a half stones of weight, 35 pounds, 15.9 kilograms! Through the apex of the training, and vamoosh, it’s gone! 15 and a half stones, down to 13 stones! 

When my Glenrothes Triathlon Club tri suit arrived in the post a few months ago, it was too small. So I ordered a larger one! Having now lost 2 and a half stones, the first one now fits! Dang!  

 For the first time in my adult life, I am rated within the healthy zone of the NHS BMI (Body Mass Index) rating system, which uses combined height and weight to measure health. What about your good self? You can calculate yours in a few seconds via: NHS BMI indicator.

In terms of cardiovascular system, 5 years ago my resting heart rate was 75 beats per minute. 

It is now 60 per minute. Age 51. What’s yours?

To find your pulse in your wrist:

• hold out one of your hands, with your palm facing upwards   

• press the first (index) finger and middle finger of your other hand on the inside of your wrist, at the base of your thumb – don't use your thumb as it has its own pulse  

• press your skin lightly until you can feel your pulse – if you can't find it, try pressing a little harder or move your fingers around

 

So come what may in Austria, this has already been truly wonderful for the generality of personal fitness. 

First time in my life I’ve been able to fit a slimline shirt!

So, that’s the training finished. 
Here are the 2019 kilometre stats: 
SWIM 212
CYCLE 2,200
TURBO WALK 200
RUN 540

Broadly speaking, compared to preparations for the 2018 Edinburgh Ironman half 70.3, the cycling is in the same ballpark. The swimming more than tripled, and running and turbo walking nearly quadrupled. The 140.6 is certainly double the 70.3, but I felt that the groundwork has needed to more than triple, to have the chance of actually completing on the day. 

I started the year very carefully focussed on not overdoing anything, resolutely staying away from injuries, stretching before and after sessions, and gradually conditioning to be able to do more and more. It has worked thus far. 

I was able to build and build, to be able to subsequently cope with a peak of over 20 hours training per week, before then tapering gradually downwards in the final 4 weeks. 

At the absolute peak, I downgraded one single week, because I felt I was doing too much. Stretched thigh muscles were waking me in the middle of the night. Calf muscles literally twitching away by themselves. Wake in the morning. Point your toes upwards, then curl them towards your head. Everything feel ok? You are good to go! 

In terms of muscle recovery, I’ve been regularly making myself one particular drink. A couple of slices of fresh ginger, half a teaspoon of turmeric, and a dollop of honey, add boiling water. Usually drink hot. If you wish, let it cool then zap it in a liquidiser, with the ginger still in it. Serve over ice! 

Specifically, turmeric has anti-inflammatory and healing powers. 

Daughter Ruby has maintained a supply of lemon, ginger and golden syrup home-made flapjacks, I’m taking some to Austria. If you’ve ever been in a bike race, trying to munch away on some kind of snack that isn’t sweet enough or digestible enough, you’ll like this one. It’s designed to be taken as a good chunk every 15 minutes, delectable carb’d melting sweetness. Totally yum! Recipe is on this footer of this blog.

This photo was 26.6.2019 with Balbirnie’s in-house piper Jimmy Banks, just before the start of the 2019 Balbirnie Duathlon! This was the occasion’s 7th year. And what a truly wonderful occasion it was. 

I got to spend a most memorable hour as the event Back Cyclist Marshall. I had the pleasure of riding some of the way, with Laura Robertson, who had only ever previously ridden a maximum distance of 12 miles before. Having previously been in Laura’s position myself, bringing up the rear of the race in 2014, I have to say I felt a wee bit emotional, at being able to convey the same sort of few words of encouragement, as I had received myself 5 years ago. Because those 2014 words were certainly absolutely key, in deciding to proceed with more training. 

Here’s Laura later, crossing the 2019 Duathlon finish line. A massive congratulations once again. 

 During Duathlon afternoon event setup, I received very welcome encouragement from fellow GTC members. So much great advice, strategic and nutritional tips. Lots of fun, lots of laughter. Lots of focus as well. Fundamentally, the absolute key is to nutrition your way.

When the going gets tough, such encouragement and advice, it’s all to be there with us. That, is The Force. If The Force needs to be used, then this is a main portal through which it’ll be coming from. One thing I noticed from those GTC members who have personally already got the IronMan 140.6 T shirt. 

There is no underestimation at the scale of the task this Sunday.

And it went further. Duathlon event compere GTC coach Neil ‘Nobby’ Clark on the tannoy telling the assembled crowd all about it. Jings! All were informed also about livetracker. 

Livetracker is on left ankle, linked to satellite. My chief strategist and nutritionist Ruby Russell (age 12) will be Balbirnie Facebook livetracker media on the day. All aligned, with highlighting Glenrothes Triathlon Club. 

There are some folk who might be somewhat perturbed with a coach as experienced as Nobby Clark watching your livetracker? Well as the man himself said, ’I will be watching, AND I will be supporting’. And that’s the gist of it all. I’m now beginning to understand the depth of Triathlon, it’s not what you take, it’s what you give back. 

I’m going to enjoy the resting this week, and will head to Austria with a very calm mind. I know I’ve given the training all I could in the time I had, and surely the best way to approach the start line, is with very purposeful serenity. 

I’m now hoping for sub 1 hr 45 mins for the swim, and circa 7hrs 15 mins for the cycle, leaving a full 8 hours for the marathon run, to get the chip over the finish line. 

Remember, I’m not on a fancy 40km per hour Triathlon bike, I’m on a regular bike, so it’s highly unlikely I can improve the ride time. No drafting is permitted, and I’ll be doing really, really well to sustain the cycle at 25km per hour. 

I did think earlier this year, about arranging the use of one of today's hyper Triathlon bikes, but concluded that I’ve done well enough to get used to using Aero bars on a normal bike, with my own new V-locus!, let alone the further extreme position required in the Triathlon bike Aero tuck, or indeed the time required to get used to it. Maybe one to try in the future! Triathlon bikes are usually at least an hour faster on the day, so it’s a huge difference in capability. 

 Maybe next year for having a go on a Triathlon bike? After all, assisted by last year's yoga lessons, I'm maybe now half way there, to being able to sustain the required position for hours at a time.  

As demonstrated by IronMan World Champion Sebastian Kienle, elbows heading for knee height:

Anyone reading this blog, desiring to ride 112 miles in under 6 hours, here's what you'll need to do.

Beyond the scope of the position above, there's a further variation around 'high hands, praying mantis', here's a quite incredible look at hyper bike aerodynamics and bike fitting. 

Up go the hands: 

I've got my hands somewhere in between horizontal and praying mantis. I've also got a water bottle wedged between the bars, as that additional aero improvement alone, apparently improves rolling speed by 1km per hour. On the day, that one addition meaning a differential of 7km faster. We shall see ... 

To think, when I started cycling in 2014, it took me a full year to have the confidence to move from upper bars, to lower bars ... In Austria, I hope to be on Aero bars on all flat sections, it certainly makes a huge difference. 

Course guide is some 35 pages long, now downloaded and studied. Having to commit to memory, Austrian place names, distances, and all sections which come with danger warnings, tight turns, cobbles, manhole covers etc

Long range forecast for Austria is verging 30 degrees. But I’m conditioned with running, only for Kirkcaldy Promenade’s May and June, of 16 degrees.  If I can run the entire marathon non-stop, without risking heat exhaustion, then I will try my best.  If there’s risk, I’ll need to amend the strategic plan. And I’m totally prepared to do that. Here it is: 

Potential marathon times? NB Each stated with four 5min hydration and stretching breaks.  

Scotland 16 degrees Current training pace 6mins 30 secs per km = 5hours 

But it’s going to be at least 28 degrees.  Austria 28 degrees 7min per km running = 5hrs 15mins 

Austria 28 degrees hybrid Split 7min per km running and 9min per km turbo walking. If the weather is so hot that I have to do this to remove the potential of having to stop due to heat exhaustion = 6 hours  

Austria 28 degrees 9min per km turbo walking in entirety = 6 hours 40 mins 

Going back to what GTC founder Steven McEwan said to me a couple of years ago, ‘Break the run down in your head, treat it as four distinct 10k’s, and a wee bit more’. So that’s what I’m going to do. It helps that the run route is basically twice up and down the side of the Lake. Split therefore into those four 10k’s before we start. 

Adding everything up, I suppose that’s got the theoretical potential of completing in a range between an overly ambitious 14 hrs 15 mins as probably the absolute best I can do, and a more realistic age 51 first time competitor in 28 degrees heat, at maybe 15 hrs 40 mins. IF nothing whatsoever goes wrong. 

Obviously hoping for no mechanical breakdowns with the bike, no punctures, no personal injuries etc, and it would be helpful to have the stamina to actually deliver a finish! Remember, 14% of 2018 entrants were either DNS's (did not show at start line), or DNF’s (did not finish) in the 17 hour timeframe.  

So much is dependent for the run, on air temperature and humidity. As a further factor, much of the run is seemingly shaded by trees. The marathon pace certainly needs to calibrate to the temperature. Bear in mind as well, IronMan marathons are usually 20% slower than marathons on their own, due to what everyone has already been through earlier in the day.  

And in passing, I have never actually run a marathon before, let alone run a marathon after a 3.8km swim and a 180km bike ride.  

And so, to the start. Shake hands with those on either side. Total calm. Into the water and it’s Game On.  

Sincere thanks to everyone who has offered support and encouragement over the 6 months of 2019 training.  

If I can make it to the running stage on Sunday, there's going to be initial pain in the legs, muscles adapting into shifting from cycling 180km, to running. My training long rides immediately followed by brick runs, has at least let me know what to expect with that. It'll take at least 20 minutes to get any normal feeling back. 

Every single tiny wee piece of encouragement received, I’ve got it all noted down in my head. Emotion and elation nearly got the better of me in the final stages of the Edinburgh half last year. From that experience, I’ve got it clear in my mind that every single piece of focus on Sunday, has to be on carefully managing myself. Each stage broken down at a time. No stupid mistakes.  

If I make it that far, the marathon will be the hardest stage for me. Free the mind, the legs will surely follow. Hydrate, visor on, DO NOT OVERHEAT, water chucked over the head at every fuel station, HYDRATE!!!, saltire neckerchief soaked in the hand – to keep the stinging sweat out the eyes, pop a salt pill once an hour, keep spinning the feet, spinning rate more important than length of stride, very carefully place the feet – no stupid trips, smile your way to trick your mind, only think in positives, feel The Force of support from back home. Don’t waste any energy on talking to yourself out loud, like you did in the Edinburgh Half! 

If I can get the chip across the line, I'm intending maybe creating some footage about the 5 year journey I've been on. This will showcase just how wonderful The Kingdom of Fife is, for triathlon training. Favourite training locations over the years, St Andrews Chariots of Fire beach, The Lomond Hills, The Cults Hills, Kirkcaldy Promenade, and of course - Balbirnie Park. Each of us has our own life-changing circumstances, and joining Glenrothes Triathlon Club in 2015 certainly totally changed my life. 

If you happen to be reading this, local to our area, and wondering if you should start doing something about embracing some form of new future with personal fitness, then it starts with a first step. Join the club! 

You don't need to be able to run 10k, or for that matter 5k. But you need to be able to run 100 metres, then walk 100 metres, then repeat. Build it and build it. Some of those in the club, join only to do one of the 3 activities. 

 I’m proud beyond belief, to be representing our local Glenrothes Triathlon Club in such a challenging and prestigious international event in Austria. And my blessings are counted a million times over, that I’m in shape to even think of taking the start line. 

 Best wishes all,  Nicholas

IronMan class of 2019 (we hope) 

Recipe: Ruby's Flapjacks: 
175g butter175g golden syrup 175g muscovado/ brown sugar350g porridge oats2 tablespoons finely grated lemon zest1 tablespoons finely grated ginger 

July 2019 – HOW TO BECOME AN IRONMAN

IronMan Race Weekend

Welcome to the copacabana playground of the Austrian alps. 

The race certainly does not begin per se, at 6.30am on the Sunday morning. 

Got to carb up. 7 pre meals, all pasta. Breakfast lunch and dinner. Loads of salt. And tonic water. Quinine in tonic helps ease cramp, apparently. 

Kit ready in Scotland: 

Leave Markinch. Fly Edinburgh to Munich, pick up a hire car, down the Autobahn, and into Austria. A 400km drive across the Alps.

We arrive at 4.30am on the Friday. 2 hours sleep then I’m up working on the setup for my hire bike, a German Focus Imalco Max. My own saddle, pedals, and tri bars. Seat height feels fine, handle bars are too low. I don’t have any spacers in my kit, to raise the bars.

9am off to the race venue, to register for Sunday’s race day. Took a good look at the finish line. Biggest stage ever physically constructed, in the history of IronMan. Noted, 'Everest', the run up onto the stage. If you make it that far, a good place not to trip!

Chilled the rest of the day, swimming and beers. Spent the day soaking up the atmosphere. It’s 30 degrees. 32 tomorrow. Hot for a Scotsman.

At Race Briefing on the Saturday morning, there are two briefings, the first in Scottish, the second in German. I’m in a marquee with about 2,000 fellow participants. The air is charged with testosterone. We’re informed that ‘only 14% of 2019 participants are girls’, a huge cheer goes up for the girls.

More than 50,000 spectators are expected tomorrow. 

Either way, I was well chuffed indeed, to be there representing GTC. 

2014, I was fitness virtual zero. We've come a long way. 

No wetsuits are to be allowed. Water temperature is 26.5 degrees, max for wetsuit use is 24.5 degrees. Which means my swim will probably be 5% to 7% slower. Target swim time was 1hr 35mins on 1.9 second stroke rotation. It’s now 1hr 42 mins. 

Tomorrow’s weather now has a potential Black Flag warning. It’s to be very hot in the morning, but we might then experience a thunderstorm. If the police or fire brigade take the decision to stop the race, Black Flags will be immediate, and everyone needs to stop and take cover. Game Over if that happens. 

Some people are rudely talking during the presentation, the presenter tells them in no uncertain terms, to shut the hell up and respect the stage. 

We’re then reminded of the key rules within the 35 pages of IRONMAN regulations. Cycling is a big focus, no drafting behind other participants is permitted. If you are overtaken, it’s your responsibility to drop back. If you drop rubbish, you will be disqualified. 

When it comes to the marathon section, if you make it to that section’s start within the 10hours 10mins swim and cycle cutoff time, you may run, walk, or crawl.

Pizza will be put out on run stations at 3pm. 

That one gets a big cheer. End of briefing. 

Saturday afternoon our youngest daughter Ruby age 12 takes part in IronKids age group race. Exits transition in 5th place after the 100m swim, 25 seconds behind the leader, then runs a total blinder of a 1km fast run accelerating through the field, finishing in 2nd place. 

Ruby then tells me, '6 years tomorrow Dad, age 18 I'm going to be here to take part in the full IronMan!!!' 

I rack my bike in transition. Rack the running and cycling gear. We head back to the apartment. A couple of gins to wash down the quinine, spent an hour replying to social media messages of good luck, then hit the hay.

Race Day. We’re up in great time, apply waterproof factor 50 suncream to my back, and factor 30 everywhere else, including inside the tri suit. We drive to bike transition to make the final preparations. However, roads are already closed, and we get diverted 2kms from where I thought I was going to be able to park. Rush to bike transition on foot. And oh dear, I make it to bike transition at exactly 6.16am, 1 minute after it shuts! Dang! No opportunity to fill my bike water bottles, and no chance to check the tyre pressures. The bike could be running 80psi both tyres, or less, when I’m used to rolling 100psi front, and a shock-absorbing 90psi rear. Oh well, onwards we go. Alas, we cannot reverse the hands of time. We can only learn from our mistakes.

1.5km on foot to the swim start. Oh, but what a stunning morning, and seemingly not destined to be quite as hot as the previous two days. Still 28 degrees, roasting for a Scotsman.

200metres away from swim central, and the resort amplified speaker system is pounding rock music everywhere. 

BOOOOOOOOM! My wife and my girls and I nearly jump out our skins! That’s the 6.30am cannon firing for the pro start. What a noise!

The swim is now underway. My rolling start self-selected time towards the rear of the field begins at 7.30am. We have some coffee and juice, then it’s eventually time to go. Oh dear, my support team are all looking very nervous indeed. I hug and kiss them all, then turn to walk to the start. Walk the line. 

Beside Lake Worthersee. What am I doing here? Amongst all these total hardcore athletes? The music is so loud. People slap each other on the backs, shake hands, nervously stretch, shuffle from foot to foot heading to the start, with 4 people taking to the water every 5 seconds. Hat on, over the goggle straps. It takes ages to get to the start line. Shuffle, shuffle. 

10 seconds to go. I’m in the far right lane, so I can head a few yards right of race line, on water entry. Big lad on my left, 6ft 6inches tall, big beard. I tap him on the arm and extend my hand. ‘Have a great day!’ Goggles down. 

My absolute favourite piece of gear. Slimline anti-fog mask. 

No panic, no nerves. The opposites are what I’ve prepared for, visualising this very moment for months and months. Purposefully removing all emotion, purposefuly being more than calm. Breathe out twice what you breathe in!

I hear the tannoy presenter talking about Scotland. I’m so proud to be here. 5 seconds. I see my wife and kids. I’m through the barrier, across the timing strip, blow my girls a kiss and I’m in the water. 5 quick steps and dive forwards. Silence under the water. Silence. Then the late Terry Laughlin speaks to me, ‘Now set your pace and focus on your breathing, we’ve done this moment a hundred times in training’.

I’ve caught the swimmer in front, my head takes a swift kick and my swim cap rides up, with a wee pocket of air in it. Oh well. If you watch the footage from an hour and a half later, you’ll see I never adjusted the cap.

Aw naw, only 200 metres in and my timing chip on left ankle has come loose. Or has it? I certainly didn’t fix it to tightness. Feels like it’s coming off! One single strip of Velcro, not even doubled back on itself! Is it loose? No! Yes it is! No it isn’t! It remained in place, but I never felt confident applying the full left foot kick for the duration of the entire swim. Live and learn. Again! 

70.3 you hand your timing chip strap back in, 140.6 you get to keep it! 

300 metres done, technique thus far mostly out the window, just adjusting to the non wetsuit open water, which I’ve never done before in a competition. And the generality of such chaos all around. Sighting every second right hand stroke. Jeezo the water is very busy.

Then online coach Shinji Takeuchi is with me. He’s speaking Japanese as usual, so I can only understand his visuals. Ah, now I understand, relax, Total Immersion, adjust, and sight only every fourth stroke. Breathing on alternating sides every third stroke. Got you coach. I find that rhythm, and it stays. I am now very happy with my body position. I am now doing exactly what I trained myself to do.

My problem is, that I seem to be swimming with many people who have mis-stated their swim times, too ambitiously. I catch person after person, then have to shift alignment and swim around them.

Can I believe I am doing this? No.

Can I believe the beauty of this stunning blue water? No.

Am I swimming with a smile on my face? Yes.

I settle direct into 1.9 second stroke rotation, and focus everything on tempo, and enjoying the moments of everything going on with my swim, and around me. 

What a beautiful morning. I promised myself I would love every second of this swim, and I am certainly now doing that. 

1.25km straight out to the big marker buoy, switch left. 450m to the next buoy, switch left again. Heading now into the blinding rising sun, sighting the building somewhere in the distance, at the opening to the final 1km swim up the canal. Tinted lens on swimming goggles had been recommended. I missed that in the briefing notes. 

Well done Nicholas! 2.8km done and you have now arrived at the canal! It’s only 10 metres wide, people are swimming breast stroke all over, the vertical downstroke of my front crawl is grabbing through canal bed weeds, so I shift hands out to the sides. Every forward hand movement, held momentarily, also protecting the head.

I can now see my wife and girls on the canal bank amongst the crowds, I hear them shouting encouragement. ‘Go skinny chicken!’, they are yelling at me! Yep, they wouldn’t have been able to do that back in 2014! LOL! 

This blog has previously detailed a disastrous Great North 3k Loch Lomond swim in 2018, where I exited the water staggering around with a very scary, and crazy dizziness. On recce the previous day to this, I saw the angle of the walk board coming out the Lendkanal, was very steep. I finish the swim, arrive at it, step on up helped by IronMan crew, and to my joy, zero dizziness.

3.8km swim done. Not even the slightest wobble in my legs either. I feel literally, as if I haven’t just swum 3.8km. Coach Terry Laughlin again in my head, now laughing and saying ‘I told you this would happen!’

As fas as I am aware since completing, this is the first time in history, that a Glenrothes Triathlon Club member, has delivered an IronMan competition swim, using Total Immersion. 

Off come the swim cap and goggles, and I’m running on a red carpet 300 fast metres to transition. Big smiles.

Grab my bike gear. Pour my pre-placed bottle of transition water all over my feet, removes all dirt. Excellent tactics. Pat feet dry with Christmas present IronMan towel! On with white socks. Tan a bottle of lucozade in one go. Helmet, shoes, shades, GO!

I’d forgotten to check when my swim actually started, think it was about 7.40am. I’m now on the bike and riding at 9.30am. Tyres actually feel fine, seat certainly feels a bit too high. We must be 45 minutes ahead of the cutoff time. Head up into Carnithian mountains. Change pre-set tactics and take a necessary stop at the first 10k feed station at Wolfnitz, to the fill both water bottles. Now GO! 

The first village has AC/DC’s ‘Hell’s Bells’ pounding out a streetside PA system. People lining streets shouting and screaming, ‘Hop! Hop! Hop!’ … 

Blast it down a long highway, and to my surprise I’m overtaking many other cyclists, including a few on hyper bikes. Fast downhill into St. Veit, and hey folks this isn’t like a Scotland sportive with roadside safety marshalls waving warning flags. Where there needs to be, there’s a single sign that says ‘IRONMAN – CAUTION’, and if you miss that advice, that’s your problem. 

Ripped it through St. Veit’s cobblestone’d centre. Cannot believe the size of the crowds lining the routes in the populated areas. ‘Hop! Hop! Hop!’ they all shout and scream. 

Don’t hold your bike bars too tight on the cobbles, don’t want to get ‘claw hand’ Carpal tunnel syndrome like you got in Switzerland’s 2016 180km race around Lake Geneva. 

The first 90km cycle goes by like an absolute dream, such a stunning morning, hardly any wind, I feel like I’m riding faster on my own, than I have ever done before. Tarmac is as smooth as glass. Most of this 90km section tucked down on the Aero Bars. Every town and village has something different. Jazz bands, brass bands, rock bands, sun beating down. On climbing sections I’m sat upright, regulating breathing, controlling heartbeat, regulating body temperature. Managing myself. 

As planned, nutritioned and hydrated the hell out the first half of the bike ride. One bottle plain water, the other caffeinated, repeat fills, and enjoy some of Ruby’s flapjacks every 15 minutes, all in aero tuck position.

Heading downhill back into Klagenfurt to complete the first 90km half of the bike ride, I am in total cycling Nirvana. Goodness me, the tarmac has been so smooth. Equating in that regard, with Fife Cycle Park. 

Heaven on a roadbike. It’s now 12.30pm, 3 hours for the 90km = 30km per hour. That’s much, much quicker than my best expectations. As a rough calculation, I am now 2 hours ahead of the cutoff. And right on target therefore, now totally to my surprise, to maybe finish circa 14 hours, if nothing untoward happens. 

To remind you of what I said in the previous blog post, about potential finishing times: 

For the first time ever therefore, I therefore find myself, not only contemplating becoming an IronMan by finishing a 140.6, but contemplating becoming an IronMan and finishing with 3 full hours spare!!! I have thus far surprised myself.  

Head through Klagenfurt giving AC/DC pointing finger and pinkie salute to my kids as I saw they were filming, and onwards I go, along the shores of Lake Worthersee. Our AirBnB apartment is 15km along this road, so I know this section really well, so absolutely stunningly beautiful. What a day!

Then I see it in the distance, black sky of a gathering thunder storm. 10km later and I cycle straight into it. The rain started gently at first, then turned torrential. A deluge of quite incredible scale. Huge water droplets absolutely battering off my arms and head. Invigorating stuff, I can assure you. Then the wind arrived, felt like gusting sideways at 40 to 50mph. We have thunder, we have lightning, we probably have a necessity to stop because we value our life! 

Over the previous 10 days, mainland Europe had experienced a very unusually hot spell of weather. This Austrian storm was caused by the accelerated humidity breaking at the end of it. I've never experienced rain like it in Scotland, when I was a young lad I did experience similar in Florida. 

Representative Klagenfurt images via google, it started as: 

Then became: 

I heard later, of a participant with a solid rear wheel on his bike, who was blown clean off his bike! A participant from India, who I met on the marathon section later, said ‘I prayed to my God, it was all I could do!’

When stopped, I was very much thinking of my final training ride to reach 2019's 2,200km target in Scotland, I had gotten caught right in the middle of a thunder storm, a quite terrifying experience. 

So, on race day I joined 10 other cyclists stopped under a bridge, sat there with police motorcycle escort, and we waited, and waited. All I can suggest, was that it was between 20mins and half an hour that we set off again. Nobody else joined us in the interim, which meant those within 20 mins of cycling (10kms) behind us had stopped as well. A German girl beside me was totally chittering with the cold, the weather had gone from 28 degrees, to a cold drenching, within a couple of minutes. 

I was wondering what my wife and girls were thinking, as they would see the tracker had stopped. They were about 30km behind me, and would surely have seen the storm in the distance? I would find out later that Klagenfurt had also experienced the storm as well. Gaynor and the girls were at a hotel having a croissant, panicked staff had rushed to clear all external furniture to take it all inside the hotel, you get the idea … total mayhem! 

So, I lost some valuable time, but hey ho back on the bike, and onwards. Lots of debris blown across the road, no wind now, and cool refreshing air, - the change in weather some form of blessing in disguise. Even with factor 50 cream on my back, I was already medium rare. Maybe I should have ordered an alternative GTC tri suit, which totally covered the back?

Passed a couple of ambulances, participants sat beside them with reflective blankets over their shoulders. Cyclists sat similarly in bus shelters. Thunderstruck! 

At circa 120km, I realised I wouldn’t be able to sustain the aero tuck position, as the bike seat was certainly too high, and my lower back couldn’t deliver any more, so, onto more relaxed lower bars, and onwards. At 135km to 155km, most of this was on the top bars anyway, heading up to, and then onto the Rupertiberg climb, yep – an excellent climbing section. 

People has been out en masse in the days before, chalking and spraying messages of encouragment to their loved ones, on the tarmac on the steepest sections. Reading these messages as we climbed up and up, took my mind off the scale of it all. 

Smile. Free the mind, and the legs will follow. For the first time in my life, I was witness to seeing multiple owners of 10 grand+ hyper bikes, walking their bikes up a hill. Me, I was able to keep going, apparently the harder you train, the easier you go up a hill! Saying to myself, ‘Well done, all the climbing in training, every piece of it, and especially the 20 degree tough sections, it’s all worth it for this today’.

After the big climb, lower bars again and onto the 30km descent back to Klagenfurt. Some really weird cramping sensations on the muscles on both legs, where front thighs meet knees. Popped an electolyte pill, eased off the pace, and did a lot of ‘standing up and down’ on the pedals, getting blood flowing through the thighs, on the final 10km. Checked the watch in the final few hundred metres. 

Realise in the final few kms riding down into Klagenfurt, even despite the thunderstorm, the ride will be nailed in 7hrs 10mins, I'm riding totally alone at this point and feel it appropriate to yell out an almighty YYYYEEEEEEESSSSS! Whoopin' and a hollering' away for a few seconds! Felt great! 

And then getting off the bike was no problem at all. In fact, legs felt pretty good. 

Do the maths. We’re now at circa 9 hours in total. The cutoff time to complete swim and cycle is 10 hours 10 minutes. Which means I’m now still, a full 1 hour 10 mins ahead of cutoff. Ya beauty. ‘All’ that’s left, is a 42.195km marathon to complete on foot, in under 8 hours. 

So I know at this point, that because of what was successfully delivered during the swim and cycle, I now have the luxury of time on my side. 

Over 700kms of 2019 running and turbo walking training have prepared the way, and I certainly know my exact times for all running and turbo walking speeds. 

Into transition for the run, I am soaked to the skin. Feet filthy with soaked grime. Thank goodness Ruby, for a brand new pair of white running socks. Tan a lucozade, visor on, 5 electrolyte pills in one hand, neckershief to dry sweat from eyes in the other. GO! 

On goes the Garmin watch timer. The first 100 metres of the run, ‘Well done lad, you rehearsed this, you know exactly what this sensation in your legs would feel like!’ 

C'mon then. We've trained for this. 

Through the apex of June 2019's training, and recording my fastest ever 1k, mile, and 5k on St Andrews beach at The Chariots of Fire beach race, the latter breaking 30 mins for the first time. 

Fast forward. Race day nailed the first km of the marathon in 6 mins 20 secs, and I feel fabulous! So, much so, decided to relax a little, and drop straight into the next 1km with turbo walking. Ooft, but I’m now feeling the heat. Big time. Run another 1km, then again drop into the next 1km turbo walking. 

During these first 4kms, I ran, and re-ran the maths of it all. If I were to run the entire shebang, I’d still be near 14 hours completion time, and for me that would be a truly spectacular personal achievement. Especially given we’d had to stop during the thunder and lightning. 

However, I could sense that to run all the way in this heat would now bring risk. I was certainly feeling heat exhaustion symptoms, which again, I had very specifically rehearsed and put myself into and through on rare very hot Scotland days, so I knew what it was. I was also experiencing first signs of cramps shooting up the back of the thighs. Pop another electrolyte pill. 

Do I run for ‘personal glory’ and 14 hours, or do I pay what I feel is the necessary and requisite respect to our local club, and absolutely do everything strategically possible, to now virtually guarantee that I’ll get the timing chip over the finish line in circa 15 hours? Remember as well, this is the first time in my life, that I have had the honour of representing any club, in any sporting event. Age 51!

My wife is here, my girls are here. There’s a guy given up there, there’s a girl puking over there. There’s a guy lying on the ground, clutching his thighs, and wailing in pain. The people who are now just behind me, some of them already appear to be suffering from some form of traumatic perceptions? 

Dude, many of Balbirnie’s 17,500 Facebook pals are probably now tracking you live! Do not screw this up! I would find out later, that daughter Ruby's Facebook live updates alone on race day, had received more than 30,000 views. 

An imaginary conversation with GTC coach Neil ‘Nobby’ Clark. 

‘Well done Nicholas! 1hr 20min ahead of the cutoff!’ 

‘Thanks coach!’ 

‘But guess what, you have only completed 2 out of 3 triathlon disciplines! Meatloaf sang ‘two out of three ain’t bad’, but he wasn’t a GTC member trying to nail an IronMan 140.6 for the club, was he!!!???’

‘I’m not sure if Meatloaf was a runner either coach!’ 

‘Do whatever YOU need to do Nicholas, to look after yourself, and safely get your chip over the finish line! Everything is YOUR call!’ *big smiles*

So, that made my decision. I was comfortably well within the 17 hours max completion time, I had 100% faith in all calculations made during training, so I then started running 100 metres, then turbo walking 100 metres, then repeating. After the first 10km’s I then focussed on turbo walking, which I knew I could probably deliver near 100% success, regardless to current 28 degree air temperature. Counting my blessings for 200km’s of 2019 turbo walk training. 

Turbo walking? You know those ‘horizontal elevators’ in massive long airport corridors? If you go on one of those, and you walk at a reasonable pace, then that’s my unassisted turbo pace. Sustained unrelenting, for hour after hour. Each step one step nearer getting the chip over the line. 

Headphones are banned for IronMan events, but I had Rammstein on in my head. 

With some 30km still to go, I had the chance to ring the legendary IronMan Charity Bell on the 16th century Alter Platz pedestrian zone, downtown Klagenfurt. 

Approaching the bell, I’d been thinking of all the incredible support I’d had over my 5 year fitness journey, counting my many blessings, and repeating excellent and positive thoughts over and over in my mind. I was thinking of all the help that people have voluntarily given me, every wee tip, every piece of guidance. I was saying to myself, ‘How I wish all these people were here to see (what I hope will be), a crossing of the line in a few hours time. 

And at that moment, it struck me. Resonating through me like a flash of lightning! Because I realised that all of those people were actually right here with me, in the very then and there of it all. In spirit, so to say. 

I wondered how Ruby had been getting on with Facebook live updates, and what pals were saying and thinking back in Scotland. Whilst The Force is invisible, it still exists out there in the great ether, and rest assured that I was feeling it! Mutter mutter to oneself, ‘I Am One With the Force, and the Force is With Me’. LOL

At that very moment of tolling the bell, it was simply saying in my mind, ‘thank you, for every single piece of encouragement’. There was a photographer who was there, and seeing that tiny moment afterwards, captured in a photo, was hugely emotive. Aye lad, you’ve come a long way from where you were 5 years ago. 

I’d promised myself that I’d try not to let emotion play a part in the day, but in the next couple of kilometres it did begin to get the better of me. I was thinking of my late father Alan, and how proud he would have been, to see his boy taking 5 years progressive training for, and then actually taking on something of this scale for the first time, at the age of 51. 

Keep your composure, and get that chip over the finish line. You have a job to do, people are counting on you, so go ahead and do it. 

I knew that 14% of entrants did not complete in 2018. What I didn’t yet know, was that 24% of entrants would not complete in 2019. Blimey. The thunder storm must have stopped so many people, who would subsequently miss the 10hr 10mins swim and completed cycle, cutoff time. 

And for those of us who were still on track? As the marathon was on repeated circuits, with a different colour of band assigned on each circuit completion, we can all tell who is ahead, and who is behind. Many of those behind me, already seemed oblivious to crowd support, totally zoned out, one running shoe in front of the other. 

In many ways, I came away with more admiration for those who complete in just under 17 hours, compared to incredible performances of under 12 hours, simply because of the additional duress and time that the 17 hours physically needs to put in for the total event. Many ways to look at it all. 

My final 30kms, were delivered clinically. One electrolyte pill per hour, cool water sponges on every available station. Stayed well hydrated, without taking too much liquid. Cola, water, and one Red Bull on the final circuit. 

3 times I caught up with 3 particular participants, and exchanged a few pleasantries. Each of them then said, ‘I’m going to run ahead again’, and off they went. 3 times I then caught up with the very same people, and went turbo walking straight past them! Plainly, it’s easy for people to run ahead, and then drop back into a walk pace that becomes slower, simply because they are not paying attention to the necessity of keeping the feet spinning.

Just goes to highlight the tactics of dropping into IronMan 140.6 turbo walking, BUT VERY IMPORTANT, you must absolutely keep the feet spinning. If you don’t, you can very easily slip back into ‘a normal walk’ … I certainly saw many people later, heading out on the final 20km of the marathon,who were seemingly only able to manage by then, to sustain a very normal walking pace. Jings, 2 hours to go, and seemingly on a 3 hour+ walk? 

And I guess that best sums up the brutality of the event. The potential torture of it all. There’s a compelling argument to go at everything faster, simply to save huge reserves of eventual energy, by finishing quicker.

My running speed in that heat, could have sustained at 7 mins per km. People were runnning ahead of me at 6 mins per km, then dropping back into 10mins per km walking pace. My sustained 8mins 30secs per km pace was grinding it out, km after km, relentless. 

Massive smile on the coupon. Happy mind frees the legs. High five for every kid along the marathon route. They can all see your name on your participant bib, rear-facing for the cycle, switched to front facing for the marathon. ‘C’mon Nicholas!’, again, again and again. And to ever single one of those I replied, ‘Thank you, it means the world’.

Wet trainers. Two souvenir 'blackened runner's toes', and two nippy ankles for my troubles. Daughter Ruby caught me on circuit with about 20km left to go, she looked worried. ‘You ok Dad?’ 

‘Most parts of our plan have come together, 2 and a half hours and the chip will cross the line!’ And so, that’s how it came to be! 

Next few days with open toe slides, and rolled down white socks: 

A shade over 15 hours. To the finish line, up ‘Everest’ and onto the stage. 

‘Nicholas Russell, you are an IRONMAN!’

Across the line, a massive heart drawn in the air for Glenrothes Triathlon Club, fist bump off the heart side of the chest, now collect your medal. Some guy tries to put a reflective blanket over my shoulders. ‘Dude! No need, I’m from Scotland!’ 

Half pint of lager downed backstage in a oner, pass some guy lying on a stretcher wrapped in reflective blankets and getting attended to by medics, and then I’m through security and into the arms of my girls. 

Legs lathered with Voltarol. Into the aftershow. Grabbed a slice of pizza, a quarter roast chicken and of course, a completed participant IronMan T shirt. 

Hobbled back to collect the bike, my girls most thankfully carried all 3 transition bags, I cycled the 2km back to the car, dismantled the bike, and we headed home. 

Legs and feet lathered with Voltarol. Two pint bottles of Heineken to refresh the parts that other beers cannot reach. Lie down, feet so sore that a sheet cannot rest on them.

More Voltarol on the Monday morning, legs feel unexpectedly fine. But OMG the legs were painful on the Tuesday. Wednesday a bit better, Thursday much better. 

I keep on wondering if I should have thrown caution to the wind, and just gone for the 14 hour mark? No, I am absolutely and totally clear in my mind, that I made the right set of decisions on the day. 

But it’s certainly got me thinking. What if? What if I were to head out within a quicker swim section? There’s 5 minutes saved, as I don’t have to swim around other swimmers! Get to wear a wetsuit? There’s maybe another 5 minutes. No thunderstorm? 20 to 30 minutes! Better bike fit, and able to hold Aero tuck for the entire 180km, at least another 15mins faster. Yep, all these combined alone, would surely already be taking the ballpark towards 14 hours. 

And what about learning to ride a hyper bike, well now you are maybe talking? A whole new world of possibility! But would you think of going to that expense for a bike, if it’s not a bike that you would have the joy of being able to practically ride every day? Probably not for me. 

What about using your 12,000km 2014 bike as a winter training bike, and now acquiring a very quick Aero bike, upon which your can also fit Aero bars? Maybe that would do it. Not as fast as a hyper bike, but potentially circa 6 hours for the entire 180km. 

And as for the marathon, surely we can rig a running machine in a 2 month paincave back home, with fans and heaters taking room temperature to 30+ degrees, so you can actually acclimatise to the heat? 

Then come the day, can I imagine delivering some or all of the above thoughts, and then ALSO nailing a circa 5 hour marathon? I guess if that can be achieved in any part or all, then I’ll always know that I personally, undoubtedly, gave it my own personal best. 

On that combined basis, I’ve signed in again, to take part in 2020. 2019 was about getting the timing chip over the line, and delivering another IronMan result for Glenrothes Triathlon Club. Now that has been achieved, in 2020 I can have the luxury of throwing more caution to the wind. Sub 14 hours will be the target. Training ahead, I reckon current fitness can sustain with 2 good swims per week, 2 10km runs, and a couple of cycles. 8 hours a week. Then May and June 2020 into the apex once again. Total Immersion swimming as kaizen yoga within water, running to embrace the fresh air, and I need to figure what I'm going to do now with cycling. 

And that’s not where the 2019 IronMan story ended. To the contrary, and to my absolute amazement, another set of chapters opened. Sincere gratitude to Balbirnie’s media liaison Lauren Dall.

First media channel to run the news, was Hotel News Scotland. 

Scotland's Only Hotelier and IronMan

Then into The Courier:

Hotel owner proves his mettle

Then via Fife Today: 

Glenrothes athlete is crowned as Iron Man 

Yep, first time in my life that anyone or anything has referred to me, as 'an athlete'. 

And then, it all became even more surreal. 

Ruby, down in Asda's supermarket Glenrothes! 'Dad, you are this week's back page!'

The ENTIRE back page of The Glenrothes Gazette!!! 

And from surreal, it then evolved into circumstances which left me absolutely lost for words. Congratulations received, from Scotland's Parliament!!! 

Sincere thanks to Jenny Gilruth MSP for Mid Fife and Glenrothes. 

What a Letter to receive in the post!!! 

And great to see Glenrothes Triathlon Club with all media coverage.

Given the sheer scale of local support, the media coverage, and the congratulations in Scotland’s Parliament, I’m starting now on an ultra HD drone film project with Andrew Glen of Maddison Productions. We’ll hope to create a few minutes of footage, highlighting Glenrothes Triathlon Club, and triathlon training capabilities, in the amazing Kingdom of Fife. 

Thanks to everyone who entered the 'Guess the Finish time to the nearest second' competition, which was aligned to create awareness about Glenrothes Triathlon Club. 

This was supplemented by Facebook streaming in advance of the day: 

What an amazing couple of weeks it has been since completing the 140.6 ... 

So many people offering their congratulations. And one thing shared by all, every single person when offering congratulations, a massive MASSIVE smile on all their faces. It’s all been worth it, to see that alone. 

So, of course. I had to get the M Dot IronMan tattoo. 

Many thanks to Jamie of Crossroads Tattoo parlour, Rosyth. 

Here it is, right calf clingwrapped after the inking! 

To conclude. Last night my mum told me that ex Balbirnie employee Harry Stewart, 2005 leaver and son of our family doctor, had told his mum, upon hearing of the Austria result, and without knowing of the entire 5 year fitness journey, ... ‘this circumstance is simply not possible for Nicholas to achieve’, ... and there ends the story. 

IronMan Class of 2019. Anything is Possible. 

Nicholas 

IronMan Austria Entry Fee – €550 Euros

Triathlon Gear 

Garmin Vivoactive GPS smartwatch £125

Glenrothes Triathlon Club trisuit £80

Swim: 

Legacy open water swimsuit £125

Favourite piece of kit! Aqua sphere, clear lens anti fog 180°vision slimline hydrodynamics mask £30 

Bike: 

2014 Felt Z5 £1,500 – mechanical components all replaced after 10,000kms in 2019 £275

Campagnolo Aero wheels £250

Lightweight Aero Bars £100 

Profile Designs HC Water Mount £20

Triseven frame bag £20 

Harley Davidson sunglasses £60

Giro Foray helmet £55

Shimano shoes and clips £100

Run:

SLS3 visor £15

Hoka One One Clifton 5 running shoes £100

Annual memberships 

Glenrothes Triathlon Club £20

Michael Woods Swimming £340 

(Lochore Meadows weekly open water swim £4 per go)

(Fife Cycle Park £4 per go)

Post run: 

Hoka Recovers Slides £35

(Comfy beyond belief!)

Recipe: Ruby's Flapjacks: 
175g butter175g golden syrup 175g muscovado/ brown sugar350g porridge oats2 tablespoons finely grated lemon zest1 tablespoons finely grated ginger 

Method

1. Preheat the oven to 150C/130C Fan/Gas 2 and line a baking tin with baking paper.
2. Melt butter in a medium pan over a low heat. Dip a brush in the butter, once melted and brush the baking tin with a little bit of it. Then add the golden syrup and sugar to the butter and gently heat. Once the sugar is dissolved and the butter is melted, remove the pan from the heat and add the oats, ginger, and lemon zest to the mixture. Stir the mixture.
3. Fill the tin with the mixture and squash down. Bake the flapjacks in the oven for 35-40 minutes.
4. Once the mixture is cooked through, remove from the oven, leave to cool for 15 minutes, then turn out onto a chopping board and cut into squares.

Tips

1. Ensure you add enough golden syrup, if there isn’t enough syrup the flapjacks will fall apart.
2. Let the flapjacks cool properly before turning them over.