Awsome work fella! I bought my Wales photos about 3 years later when they were giving them away in a sale.
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Good man, finally an honest report from someone who did zero sandbagging in the lead up to The Big Day. As the boys have said, some balls shown to even toe the line with your dodgy knee & proper steel to finish.
I’ve got to say that it took some shouting to get some recognition out of you, but I’m glad it gave you something other than your own thoughts to think about.
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That was a great read and very honest. Well done on finishing and congrats on your race. A slight word of caution, yes Busso is flat but you are in the same gear all the time and that can absolutely kill your quads and back.
issues 4 and 5 
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Great write up and performance.
Given how much we talk about triathlon (and DIY) I think we under-discuss the psychological lows of racing. Maybe we should be doing some kind of mental strength preparedness as well? It’s connected race day to nutrition and fitness, but also life events often invade my thoughts as the hours clock up.
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Great reports, JD and GB 
battled through a few problems!
GB, you forgot to mention how heavy your sandbag was 
that’s a great run, it’s a nice feeling when you’re running through the field, less so when it’s you walking done both 
Clearly the rest of us are overtraining
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I’ve found this to a degree. When I did a lot of shorter cycle racing, surfing contests and short road running races, there was never really time for thinking about anything else, so it was a genuine diversion from ‘real life’.
With the long stuff, IM or ultras etc, I find there is plenty of time to ‘zone out’ but also plenty of time for other challenges in your life to creep into your thoughts and that can definitely have an impact on a long training session and sometimes even a race.
Doing these races is definitely a double edged sword. They can be amazingly positive and help you with work/family but a really bad result or a DNF can definitely spill over and create quite a mental hangover.
The usual reply to this is ‘I concentrate on my form’ or ‘I don’t have time to think of anything else’ but after 10hrs on your feet, in the dark, it all rings a bit hollow and the mental strength to overcome in those circumstances is immense and something that needs to be trained for. What we don’t discuss enough is, what happens when all the ‘tricks’ don’t work. 
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Echoing FP, but you’re right it is an oft overlooked aspect.
For me personally, I think this is where my ultras etc have really come in handy. I tend to be able to very easily separate race from everything else. Even in the darkest sections of long races my thoughts are still very much within the bubble. Don’t get me wrong, in these times they’re dark and negative, but they all revolve around that particular event/moment in time.
But. Always a but. Other than for this race, I have always tended to do at least one proper suffer session. These were always done to train myself mentally for this very reason. Yes they were always tough physically, so I got that benefit, but I’d purposefully make them tough mentally.
Things like vertical kilometres in the dark in my own in horrible weather. Or a 2/3 hr turbo session with no zwift or music or anything. Just learning to deal with the quit demons.
I think this one is so very individual though.
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Well done @JD-Scarabtri, battling through like that takes a lot of gumption.
Unlike some who get a little twinge and then go on and on and on about getting cramp 
Sounds like @Doonhamer did a lot of cheer leading and was dressed appropriately for that. Well done 
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Yeah can’t stress how uplifting it is when you know @Doonhamer is there and you always get some encouragement. Obviously not this year but both long distances races last he was a highlight of the race!
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Neon mankini for me at Bolton ( half) Ironman next year
Water pistols and my own sound system !
Can’t let that Celt steal the day !
( I can’t beat running up and down in a skirt and your mums top though … legend!)
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I might have to have a ride over for that as I’ve got a mate who has already signed up for it
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Did I tell you about the chaffing I got on the swim where my trisuit decided to bunch up in my armpits rubbing rhe whole way around?
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This was my return to Tenby after my last outing here in 2014, which was a bad year for the sea swim which in itself put me off swimming for a couple of years. This would be my third Iron distance race this year, following a good outing in Lanzarote in May (12:39) and a so so outing at Roth just 5 weeks after that (11:16). I had been carrying a calf/nerve/S1 problem through Roth and into this race. Physio had helped, but training had been tentative with no real speed work for the past 10 weeks - everything had been measured, and the problem arose again two and half weeks ago, , cutting short the run training even further. That all being said, I was fully prepared on swim and bike, and knew how to navigate the run problems, so by the time Sunday morning came around and I was peeing in my wet suit to the tune of Thunderstruck, I was calm and ready !
Swim 1.28.04 (1083rd)
I lined up with my two Lincoln Wheelers buddies - we are mega competitive with each other, and travel up and down the country racing against each other in time trials and on tricycles. One was doing his first, and another was tackling his fifth Ironman. We thought we’d be around 1:20-1:25 in the swim, but could only get as far forward as just before the 1:30 marker due to congestion.I’d been working on my swim since a lack lustre outing at Roth, and had upped both my sessions, but also with added drills. I had been going faster as a result, and for less effort too. The sea was such a contrast to 2014, and was looking lush from the beach. At 7.10am, the bromance skipped into the sea together and we were off ! Reverse direction this time, and the first leg looked very short out to the boat ramp, which in itself acted as a good marker, so no sighting issues there. Round the turn. nice relaxed swim, breathing bilaterally so all good. Sighting at this point not so good as preferred to keep with others and thought if I could see bodies to the right and bodies to the left I’d be alright, but found myself adrift when I did look up. Back towards the beach and it seemed fast. 41 mins first lap, 2nd lap, more of the same no issues , same relaxed swim, better sighting and no struggles other than avoiding other swimmers that all aim for the same spot at the bouys then stop , so I had to go inside a couple of times. Whilst my effort remained the same throughout, I was five minutes slower on the second lap despite better sighting, the majority lost on that second leg into the current according to my data. 1hr 28, but my most competent swim ever.
Bike 6.31.28 (374th)
Watts formula activated ! Gone are the days of smashing the bike hard, and now it’s a management exercise to give myself the best chance of running the whole marathon. It’s a balancing act for sure, but it served me well for the previous two outings this year. I ran a Giant Trinity with a disc and 303 front. 55/39 on the front, 12-28 on the rear. If I had my time again, and with another trip to Zofingen in mind for next year, I’d go 52/36 and possibly as high as a 30 on the cassette. My watts target for the day would be 170-180W in normal circumstances, no more than 230W on short gentler climbs, and whatever kept me moving forward on the bad climbs. I would start the bike with Ribena and 4 tablets on PH1500 dissolved, and then top up with 5 more PH capsules throughout - same strategy all year. Initially fine, lots came past, passed a few more myself and was able to smile which meant my mood was OK. First part OK, lost time on one of the Wheelers, but caught the faster of all of us going up Narbeth first time round. The climbs in the second half did bite, and although I managed the effort best I could, the gearing meant that it was a gurn on the steeper parts of Saundersfoot, Narbeth and of course Wiseman’s, which, by the way, had moved the house a good 200 metres further up on the second lap - I swear that’s true. One mistake made - I let someone with hose pipe drench my back on the second lap halfway up Saundersfoot to New Hedges and I felt it cramp up almost immediately - I won’t be doing that again in a hurry. Got back into T2 in 6 hrs 31, my average watts 155W and NP 189W . I count my zeros, and there was plenty of freewheeling downhill where I applied no pressure on the pedals .My main Wheelers challenger had done 6hrs 15. I thought he’d gone too hard…
Run 4.37.24 (582nd)
I’d gone too hard !! Almost immediately I knew, coming out of transition and going up the hill for the first time, it felt too much of an effort. My run form was shocking and my back felt terrible. The heat was noticeable, I had hot runs at the other two and coped OK, but add in the ups and it was a whole different game. First loop run all the way. Up to turn point and done and it was downhill, nice and easy, recover a little , and then get extra perky following stop no 1 at the feed station on the way down where two things really stood out for me. Onward and into the town,. and just as I was entering for seafront downhill, I could see my comrade walking up the part past the Hoka arch. First lap done and around that sub 4 level overall, but that was already out of range and I knew it. By halfway up the climb to New Hedges second time around I’d caught both Wheelers who were walking the ups, at the far turn, I started walking, initially just the turn, but soon after, and type of incline. TC passed me and said hello, and that was that at that point really. My talent had run out 
I couldn’t keep anything down other than coke, so adopted a walk/run strategy making sure to at least run the downs. Even the best feed station in the world, failed to pep me up, and it was a slow grind through two and three. On the 4th, at the top of the climb, I could see Wheeler no 2 had a second wind and had closed within 5/6 minutes of me. Wheeler no 3 had snitched that he’d seen me walking to him and the chase was on ! That was enough to get me going and I ran the whole of the remaining 3 miles or so to the finish which emptied me. 12hrs 55 which was entirely acceptable to me and closes the curtain on this round of long distance tri. I could have just curled up in a ball at the finish as I felt lousy. Managed some milk, but couldn’t eat anything. Three days after, I’m not great to be fair, this one is taking a little longer than usual to get straight from.
Finish 12.55.29 (491st)
Looking back, there isn’t anything other than accepting that hose watering that I would have changed. I think I’m just race and trained out this year, and it’s been diminishing returns since May. Pleased to get to number 10 iron finish, but relieved to be doing Duathlon and time trials again next year. Thanks to @Doonhamer for the encouragement each time I saw him.
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Reading everyone else’s race reports is a very humbling experience. @Bob @JD-Scarabtri showed incredible mental strength to get to the finish line. @gingerbongo gave us an insight what he could be capable of, while I can really empathise with @Adam because that is exactly what I would have done in that situation. It’s a good reminder that we all have different goals and different motivations.
I have had time to reflect on my own race; This is only the second time in 48 triathlons where I had a perfect race - the other being IM 70.3 Elsinore.By that I mean that given my level of fitness, this was the absolute best I could have done. To be honest, it’s a great feeling
I think that Nice taking place a week after Tenby meant that the field was a little less competitive, so there was an element of luck in the 3rd place. Tenby is also a course that really plays to my strengths, especially the hilly run.
Undoubtedly my top end pace was better a year ago, which is why I wasn’t expecting a big result, on the other side, my endurance base is better now than it was 12 months ago, and I am guilty of underestimating how significant that would be on a course like Wales.
I think that coming into the race without expectations also helped - on the bike, rather than focusing on maintaing a certain level of power, I was quite comfortable to ease off on lap 2 because I didn’t fancy a run on tired legs - having really not done many brick sessions or any long runs since April I had no idea how my legs would respond to a marathon. I guess I could have gone 10-15 mins faster on the bike, but what would the cost have been
Getting nutrition and hydration right is simply free time. I know that I am pretty good at getting nutrition right, but feel that TCR has helped me to step up to a new level - on the bike, I wasn’t even having to think about it. I was bang on 80g of carbs per hour on the bike. I had a pee after the swim and another long pee after T2, so felt that I was well hydrated (Riding 10 days over 40 degrees is great hydration practice)
On the run, I have never seen such an even heart rate or pace. I did a 2 min positive split - and on reflection I probably could have done a small negative split if I had another runner to pace off - unfortunately very few people passed me so I had to run solo pretty much all 42km.
If I can maintain the endurance engine, bring some more top end pace back in and take some time off my swim, sub 9 hours is still possible on a fast course
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Nice report, I’m not surprised 3 IM’s in a few months has left you feeling it a bit! Especially hot ones.
At least the fact your mate was chasing you got you under 13
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Roth would be a good shout, you should gain a bit of time in the swim.
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I have already entered Roth. If IMWC is in Nice again in 2025, I may do an IM to qualify - Wales could be an option, but I may do the unthinkable and race Barcelona to get a super fast time and a WC slot
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FTFY
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Just need to get out of the water near the front so that I can join a fast chaingang then
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@Blueandy - sounds like you’ve had one heck of a season dude! Some much needed R&R i’d say!!!
Your day sounded as tough as everyone’s (except flippin Matt! 
). Really good to see how your experience came through to allow to manage your day really effectively in light of the multiple challenges. Great that you beat your lot as well!
I did see at least one Lincoln trisuit, but i couldn’t be sure it was you so didn’t shout i’m afraid.
@Matthew_Spooner - You’re an inspiration as ever mate. Proper class. But I do know where you’re coming from (minus the gruelling TCR a few weeks ago) in terms of that removal of pressure and just having a great float day. When i did the Jurassic Coast 100m a few years ago. i’d not trained for it at all. I was just rolling off doing the Arc a few months before. I entered to have a laugh with my mates, but was fully prepared to pull at 50km if needed. Just wanted a good laugh with good friends. Ended up beating them all by hours and finishing in 2nd overall (ok the field wasn’t strong, but the point remains).
What are your plans for the winter? Anything stupid on the horizon?
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