The global Ironman organisation issued an updated participant list for Copenhagen 2022 on 15th August. On that list there were 3,421 entrants.
I was very happy to reach the finish line, it's the fourth time I've successfully completed an Ironman in my fifties.
3.8km swim, 180.2km cycle, 42.2km marathon. All sections timed, and for Copenhagen there's a reduced compulsory finish time of 15 hours 45 mins.
Copenhagen has a very special place in my heart, I'll explain why below, after the Ironman patter :-)
(Image via Gaynor Russell)
After the event finished when the 15 hour 45 mins deadline had passed, the finisher list then published, defining that Canada's Denis Morel was the final successful finisher at 15 hours 42 mins and 51 seconds. Phewee Denis had 2 minutes and 9 seconds spare. 'Congratulations Denis, you are an Ironman!'
The final finisher was in position 2,070 - thereby defining that 1,351 of the original entrants did not make it, either to the start or to the finish line. Thoughts with one and all. DNS/ DNF Did Not Finish = 39.5%!!!
This is a significantly higher DNS/ DNF than I have seen in my three Austria finishes, when usually circa 25% have failed to finish. Compared to Copenhagen, Austria certainly has a significantly harder cycle route due to steeper climbs (and more of them), but the finish time is extended beyond Copenhagen's time, by 1 hour 15 mins to the full traditional 17 hours. There are many finishers in that additional hour and 15 mins.
What most of the crowds don’t realise on the day, that those still out on the run course are those who have still survived until that point, whilst many others sadly have not.
People who hang in there all day long, making the ongoing timing calculations of what they need to do to make the finish. I know, I've been one of them! - Austria Ironman this year in the sunlight apex was a truly roasting 43 to 48 degrees, I got my timing chip across that finish line in 16 hours 9 mins 54 secs. That day was a massive learning experience to say the least, and the biggest lesson I learnt, was that if I had to, I really, really had to, I could somehow take whatever heat was thrown at me on a near 8 hour cycle, and then still turbo walk the entire final 42.2km marathon section in 6 hours. That's shifting along on foot at 8 mins 30 secs per kilometre. Markinch to Dundee, if you see what I mean.
Every Ironman day is of course going to be a school day, and it was certainly totally incredible to take part in Copenhagen 2022, Europe's new capital of cool!
Copenhagen is the only city worldwide, which enables Ironman full use of the city centre. The crowd support was totally epic. Assisted by over 2,000 event volunteers, sincere thanks one and all.
(Please find a big batch of beautiful official Sportograf 2022 Copenhagen snaps at the foot of this article)
Prior to departing for Copenhagen 2022, this happened at the Glenrothes Triathlon Club 10th Anniversary at Balbirnie House:
I was thinking a lot about this during Copenhagen's 14+ hours out on the course. Despite all the training, and all the conditioning, (and doing the utmost with everything I've learnt along the entire way), there's no avoiding the pain and suffering on the day itself. It is truly a totally brutal test of stamina, endurance, and mindset, before we even consider what you are physically putting your body through.
A participant encounters a tiny lapse of concentration from another cyclist, the bikes collide and crash, they shared horrific road rash photos afterwards - I'll spare you those. Those who literally pass out from exhaustion, those on their knees vomiting, you certainly see it all during the course of the day. People unaware of the scope of electrolyte pills, contorted with the pain of cramps. A man at circa 30k on the marathon lying on the pavement passed out, surrounded by very concerned crowd. After the finish this year a horrendous thud as a female finisher keeled over onto the pavement, seconds later seemingly near comatose and wrapped in a foil blanket, and I am heading quickly over to the T2 bike transition zone to ask a security volunteer to page an Ironman medic.
The inability to supply sufficient energy to the muscles is one of the main reasons individuals who do not train for an Ironman cannot complete an Ironman. Endurance is strictly limited by the availability of glycogen in the liver and working muscles. When these stores fall too low, your day is done.
The entire journey on the day needs focus and safety all the way, and afterwards as well. You always need to leave some budget to look after yourself.
Having learnt as I go, I think Ironman at my level and at age 55 is all about maintaining tempo. Specifically, ensuring the heart rate stays in the comfort zone. But to do that you need to be conditioned for it, and maintain hydration - I see that hydration aspect now as being even important than nutrition.
20 minutes of cold running water on my legs afterwards. Voltarol then anti-inflammatory pills. Then of course some chilled Pils! On go the compression socks. For the next two days it's a total struggle to sit down, let alone stand up. But as the saying goes, via 6 time Ironman world champ Mike Allen, 'You can keep going and your legs might hurt for a week, or you can quit and your mind will hurt for the rest of your life!'
On the way to Copenhagen this year I downloaded and read Tim Lebbon's Run Walk Crawl
There's one key recurring quote in Tim's book, and it certainly rang true for myself.
'If you believe you can, or believe you can't, you are probably right!'
Equipment? My bike aka 'The Black Knife' - Trek Speed Concept with Bontrager Aeolus aero wheels (Aeolus is the God of wind) and I overtook over 100 cyclists in Copenhagen. And having started behind me in the swim, there were circa 50 cyclists who overtook me! Most of them were on latest generation solid disc rear wheel triathlon bikes. Drafting is considered as cheating, there are circa 40 motorbikes circulating, each with a marshall on the back, you need to be very precise indeed as to how you overtake other cyclists, and how you fall back after you are overtaken. The first 90kms I was averaging 30km per hour, these triathlon bikes were overtaking me I'd say doing 40km per hour, and making it look easy, all cyclists streamlined into maintained aero tuck. Some of the roads were totally closed, other sections were coned off and had traffic coming towards us in the other lane. Certainly needed to pay attention to everything ...
By combined fortuitous circumstances *blessings counted* I have never quit on any event I have ever entered since 2014, I've crossed every single finish line. Four out of four Ironman finishes, amongst which 25% - 39.5% of entrants have not finished, and these are stating the obvious, amongst the fittest of people on planet earth.
Upon reflection, 2022 Austria is certainly going down as my best ever race, because that's the one that hurt me the most.
Really now though, at the age of 55 I am wondering if I should perhaps be signing off on a Copenhagen high, and calling it a day for Ironman? Simply because of what it does to the body on the day? Count your many blessings lad, so many sensory memories of a lifetime retained.
Especially given where I was back in 2014, back then age 46 and fitness Ground Zero!!! We have come a long, long way in that time.
What has it taken thus far? I'll tell you from my Strava stats!
350 swims, over 600 kms
827 cycles, over 29,300 kms
673 runs and fast walks, over 4,450 kms
Either which way, the future will be a decision I reach with my family, but I have absolutely loved this very unexpected 9 years in and around triathlon. The embracing of swimming, cycling, running and fast walking, as an integral part of wellness, wellbeing and fitness. Conditioning also now for capability for winter skiing. What's not to like regardless of age?
Aaah well maybe I should give Ironman just one more go? Time will tell.
Will I ever feel that flutter of nerves once again, pitching up for registration?
Or get to sign the Ironman wall again?
Or see my name integrated into Ironman artwork with the other participants? They even make T shirts with names on it!
I do think however, that most of the folk who are registering for Ironman racing beyond the age of 55 have basically been doing triathlon for most of their lives. Their bodies are truly accustomed to it.
If you have read this blog to this point, and you'd like to know exactly what an Ironman does to your body on the day, then this next paragraph is copied and pasted:
'Indeed, from an internal perspective, completing an Ironman is a bit like sitting on a sofa for 12 hours and aging two decades. In other words, the changes the body undergoes in 12 hours of extreme exertion are similar to some of those that occur in the body over the course of two decades of non-exertion, as a result of normal aging. Fortunately, though, those years are restored to you within a few weeks. Then it's time to start thinking about tickling the reaper again'.
Take a deep breath before reading that full article further!
A Physiological Look At What The Body Goes Through In An Ironman
Official Sportograf photos below. Copenhagen, what a place!
If you wish to read a more detailed breakdown on each of the three swim/ cycle/ run sections of Copenhagen 2022, this is available over on my Strava.
Having the support in Copenhagen of my very lovely wife Gaynor and youngest daughters Isobel and Ruby meant the world on the day. Seeing your loved ones multiple times throughout the challenge of the day is the best boost you can get! ❤️
All best wishes,
Nicholas
Ironman Class of 22
My heartfelt gratitude as always to our amazing, local, friendly and inclusive Glenrothes Triathlon Club. Joining GTC back in 2014 literally changed my life. I was so very proud and humbled to have been able to once again represent the club at Copenhagen 2022. The memories of crowd shouting and screaming at me, 'GO GLENROTHES!!!!!!!!!!' - well what a Scandinavian day!
A very special place in my heart? Digressing from Ironman for a paragraph. With Copenhagen frequently benchmarked as the world's happiest city in the world's happiest country, during our stay this year I was very much reflecting on all aspects Scandinavia. Dear readers, it's a long story but many years ago I was sat in a golf greenkeeper's shed in Oslo, Norway, listening to the workers talking about 'society and systems' and it was that conversation which really started me thinking, and investigating why Scotland was so far removed from these world class Scandinavian potentials and values of kindness and common sense. So much so, that I then visited Copenhagen for a week back in 2016 and subsequently published an extensive article which began to define why Copenhagen was so happy, and how Scotland could perhaps begin to emulate that success. The way that the article was received then accelerated into a voluntary 5 year revolutionary journey of contemplation, which defined how Scotland could combine current and future blockchain technology and democracy, concluding with this ultra niche subject being highlighted in Scotland's Parliament. That entire 5 year body of work is online via twitter@YesDayScotland and YesDayScotland wordpress.
Dog tired Boss. Dog tired!
