The day itself Sunday 18th June 2023 was Father's Day.
I dedicate the finish and medal to my 3 daughters, Anastasia, Isobel and Ruby.
It was wonderful to participate again, representing Glenrothes Triathlon Club - GTC at the most legendary race in Europe.
The 2023 result is:
- The first ever GTC Ironman five finishes-in-a-row, for any club member in their fifties.
- The first time any GTC member has finished Ironman Austria four times.
- The first time any GTC member has completed two Ironman events in the age group 55 - 59.
(Official Sportograf Austria photos beneath this blog)
Drum roll please, awaiting the first 2023 Ironman cyclists at St. Veit):
Ironman Austria 2023 was brought forward by a month this year, perhaps because of the truly extreme heat of July 2022? Nevertheless, whilst not as hot as last year, through the apex it was still a truly roasting 38 to 45 degrees in the direct sunlight this year, very hot indeed!
If you are reading this blog for the first time, Ironman is a 2.4 mile swim, then a 112 mile bike ride, and then a 26.2 mile marathon. All sections are timed. If you fall behind any designated cutoff times, you are out of the race. The entire challenge must complete within 17 hours.
From a previous blog:
Glycogen? Back in 2018 I trained for and successfully completed the Edinburgh Ironman 70.3 which is half the distance of a full Ironman race. I then basically tripled+ the training and conditioning to become an Ironman in Austria in 2019. Since then I have never stopped weekly conditioning, and will usually do some form of training 6 days a week. A swim, an indoor or outside bike ride. A run or a fast walk. I am only conditioning 10 to 12 hours per week (and more in the months leading to an event), but I never miss a week, and that's maybe why it appears to be the case that I have the glycogen to go the distance. Albeit it's a very, Very big push on the day itself. Especially in my fifties.
12 hours a week? Albeit having reached the plateau in 2019, that's 7% of my entire week! And it's certainly not wasted time. Surely it's time invested? It's fitness, wellbeing, wellness. Thinking time, fresh air!
Whilst none of us ever has any guarantees in life, surely by maintaining weekly conditioning, this at least has some form of prospect of hopefully delivering lifetime health and longevity? In any event, my accumulated combined Strava statistics now show that I have covered a total distance swimming, cycling and running/ fast walking, which is now very close indeed to the 40,075km circumference of Planet Earth!
Five consecutive successful Ironman finish lines? Over five full Ironman races that's now a combined 703 miles of successful racing! I can certainly say that I am happy to have delivered the strategic planning, and conditioning levels, to the point where the racing has never broken me. Austria 2022 was admittedly very close indeed.
Whilst there are always very obviously competitors seeking to create new personal timing records, I am always fully embracing the original spirit of the occasion, and trying simply to ensure that by carefully delivering consistent tempo, I actually do reach the finish line. Previous statistics show that the non-finisher rate can be as high as 39.5% as seen at Ironman Copenhagen 2022.
This year's water temperature in stunning Lake Worthersee was circa 22 degrees, so unlike last year wetsuits were allowed. Despite all best preparations in the pool, and 3 good practice sessions this year in the lake itself, nothing ever prepares me for what it is like on the morning itself. It's so difficult to relax in the water when there's so much going on around you. Start line canons going off. Helicopter overhead. Drones filming all over. Thousands of spectators. It's an epic circumstance on a sensory level alone.
These new ergonomic carbon arm rests have delivered absolutely totally unprecedented comfort on the bike, thereby enabling me to hold and sustain a reasonable aero tuck position for most of the flat and downhill sections on the 180km cycle. I cannot begin to say what a difference these new arm rests have made. The bike itself is also slightly more aero due to the angling of the arm rests and the resulting change in air flow, and hence it is also faster. (If you are a cycling enthusiast, it's circa 15 watts at 45km per hour.)
New larger rear cassette gearing was also added this year, so spinning up the mountain climbs was much easier than before. The combined climb distance for Ironman Austria cycle section is higher than cycling up and over Ben Nevis, Scotland's highest mountain.
During the cycle this year I overtook just over a hundred fellow competitors, and was only overtaken (whilst cycling) by 3 others.
Over previous Ironman events I have certainly suffered on my bike, especially on the latter half of the cycle. Aye, LOL there's apparently no such thing as pain, it's just weakness leaving the body.
These new 2023 cycle adjustments have transformed matters completely. If anyone was to ask me for an opinion on the single most important consideration regarding Ironman equipment, it is aligned as comfort on the bike.
It's also maybe the case that I was the only competitor wearing trainers and using flat pedals on the bike, as opposed to being 'clipped in' with proper cycling shoes. May each find what works for each! (In my case I have concluded Hoka trainers for great ease running out and back into transition areas, as well as flexing the feet along the pedal depending on how I am cycling, and then also having the easy luxury of dangling the feet here and there for a right good stretch, it all works for me ...) Thumbs up.
It was always going to be the case that as soon as the weather forecast was known this year, the management of heat exhaustion was going to be a key factor on the day. So, the first half of the cycle was hammered out at near 30km per hour, then I backed off and time was taken at each aid station midday onwards, to totally drench myself in cold water.
Safely onto the marathon section, and still very hot starting loop 1 of 2 at 4.45pm, the first 5k in direct sunlight.
Onwards and onwards. This final section is the same distance on foot as Markinch to Dundee, and if you are late you don't get a T shirt or a medal! Loop 2 had obviously cooled down by then.
2023 finish line photo via Sportograf:
As always thanking my lucky stars that I joined our amazing local, friendly and inclusive Glenrothes Triathlon Club a decade ago. Annual membership £20 - so what are you waiting for!?!
And as always so very grateful to the many individuals who have guided me and helped and encouraged along the way, over the last 10 years in Triathlon.
I can confirm that I have Ironman Copenhagen in the diary once again, for August 20th 2023. A few days off for recovery now, and then I'll get back to the ongoing conditioning. Let's see how Copenhagen goes, and then I'm going to speak with my very lovely wife Gaynor and my daughters, and very carefully consider what happens after that.
All best wishes,
Nicholas
Ironman Class of 2023
Sportograf photos:
