Gerardmer Part 2

So my bottles of "jungle juice" consisted of 800ml of 8% Science in Sport GO (Lemon and Lime) topped to 15% concentration with neutral PSP22. Each of these provided 450kcal and I took an additional 3 SiS Isotonic Gels/ lap to give 715kcal, however in order to stave off sickening myself with sweet carbohydrate products I had that special Potato Bread and honey combo waiting in my bike special needs bag (Honey routes directly to the liver, where the brain first goes for glycogen stores - handy anti-bonk fuel- squeezable sachets essential when out in the Mournes or cycling with Dessie!)

So Sports Physiology 101 over and back to the Hautes Vosges, where I am being passed out by lots of riders on lap 1 as I sit in 39x15 and keep HR < 130bpm (except hills but cap @ 145bpm to keep reserves in place). I will not be diverted from my plan even when a massively-muscled German goes past and says "You are in very small gear" and has a little snigger before pushing on in 52x12. As everybody's name is on their number too, I know that he is called Werner and make a mental note to say hello when I see him out on the run (This is my mental buffer, as each person passes me!).

I have already talked about the difficulty of the course but on the positive side it was undoubtedly one of the most beautiful rides that I had been on - the Defline de Straiture cuts down through the Col du Plafond and the neighbouring Vosges Ballons to provide a spectacular setting amongst tree clad mountains and babbling brooks. I was there to work hard but was still able to take in the mountain villages and huge vistas from the tops of the climbs. The other great plus was the level of support, with climbs lined with people ringing cow bells, cheering and playing bongo drums (Those Aussies get everywhere!). Signs abounded on the roadside, names and slogans were painted on the road itself and on each loop into Gerardmer I had my own crew with co-ordinated cries of "On yer bike" from the cheering section that they had organised!

Lap one was completed in 2.05 and I felt good: Although I was still getting passed pretty frequently I knew I was working to my own plan. Nutrition and hydration were on track and effort level was dialled to steady (Key Phrase "First 5 hours, feel like you are holding back"). Lap two passed in the same time with the same steady effort and a similar feeling of control, with the only real events to note being an American chap blowing out his front tyre on the Defline at about 75km/hr and managing to avoid "Doing a Beloki" and two guys in a black Golf pulling up beside me on the uphill drag and shouting "Courage Gavin" and pointing to their dashboard mounted TV screen. To my surprise this was playing a DVD with what can only be described as "Adult Content"! Well it took my mind off the hill for a while anyway.

Things became a little tricky by the third lap, with the draggy hill at Xonrupt pushing my HR well above desired levels, which meant that the Col du Plafond was going to be harsh. Unfortunately on the turn from the Defline to Clefcy my chain derailled twice which necessitated a couple of dead stops and a bit of manual "adjustment" of the rear derailleur! However in light of the possible mishaps the five or so minutes that this cost me was inconsequential (Special note for Belgian triathlon Alain Paquo who passed away on the bike course - there is still scant information about the circumstances but he is believed to have crashed on the Defline and there are several severe corners leading directly to the forests on this stretch. A tragedy and the thoughts of the whole triathlon community are with his family).

As expected the final couple of climbs were tough and HR had to be pushed to 155+ just to get up the Plafond but the strange think was, that even though I knew that I was slowing I was passing plenty of other riders. From 90miles on I saw a lot of familiar looking bikes come back to me and shoot out behind, as my early pacing paid dividends. At this stage my shoulders were tight from time on the aerobars (I had to climb mostly on bars having strained an intercostal muscle a couple of weeks pre-race) and my feet were burning from the pedals, as things really started to heat-up. Lap three was completed in 2.17 and much as I love my bike I was happy enough to hand it over to the rackers in T2.

Into the change tent and on with fresh socks, shorts and Triathlon Ireland top from Ibiza last year - in reality I would have been comfortable in the bike top but felt that I might get a bit more support out on the course, where every little helps. Visor and glasses on and I was ready to disappear into my own world, where I am boss and my body will do what I tell it to!

Running in Ironman is all about the exercise of patience (according to Cameron Brown 3xIronman NZ Champion) and I had learned in Ibiza that I lacked that initial patience (not as bad as Phil - but not good either!). However this time I was determined to enact my plan so I started off at 8.15 miles and kept my HR where I wanted it (138 on flat up to 142-143 on the shallow rises) - feeling easy and moving well (I have rarely had trouble running off the bike and put this down to my move VW Golf running style when compared to the Cram/Darby Ferraris!).

Nutrition plan was a 2xgels per lap early then pick up a bottle of SiS GO @ Special needs, to keep electrolytes up and hammer coke and water to the finish! I have to say that the first lap just flew -I never thought of it as a marathon, just running and under my visor and behind my glasses I was focused on keeping all systems in check. Start of lap 2 and I was beginning to feel the vasus medialis cramping on both legs (Quads on the inside of your legs - the ones that cyclists have hugely overdeveloped!) and flagged this up as a loss of salt - but the aid station stop at Special Needs to pick up my bottle was imminent, so no worries. Alas it was not to be that easy as I ran headlong into another example of French bureaucracy.

Now I like the French - I really do - their country is fantastic, their food divine and the whole place is a cultural haven, but they do have their share of "Jobsworths" whose sole objective seems to be the ruination of other people's fun! From the Gendarmes in their mirror shades, to the snotty waiters in ski chalets, there is a certain breed of Frenchman who revels in the mundane minutiae of the rule-book. One such being was officiating at the run special needs station and had taken exception to the fact that I had a non-sponsors drinks bottle - "No bottle" he shouted at Tricia as I approached "Pourquoi?" she politely enquired."No bottle" he roared "Disqualifed" - well that pretty much decided it, no way was I going this far to be disqualified, whatever the rights and wrongs of it! So on I ran, with nothing else for it but to last the last 17 miles on Coke, Enervit and whatever else I could scavenge.

Lap number two was a delicate balance between the imminent cramps and maintaining a solid pace but it was enlivened by the occasional vignette, such as the pneumatic Canadian blonde who cheered "C'mon Irish guy!" every time I passed her (See I knew that top would be handy!), the support of my own crew, with cow bells, rattles and posters and finally my second encounter of the day with Werner. This time he did not look so chipper as he was slumped over at the side of the road liberating the contents of his stomach, but I didn't feel that this was an opportune time to point out what "gear" either of us was in (I have not yet had sufficient exposure to the sledging potential of Cooke & Kettyle but it will come with time!).

At the start of lap three I was not looking so hot myself and took the opportunity to walk through the special needs station (where I was still not allowed my rogue bottle!) and compose myself for the last lap - at this stage it was tough but hey what did you expect - a 2.4mile open water swim, 112 mile bike ride with 7000ft of climbing and a marathon in 85 degree heat, it was hardly going to be easy! So miles twenty and twenty-one just had to be toughed out - I could barely get my HR above 120, I could see the huge white salt patches on everybody's shorts and knowing that mine must be the same, I tried to take crisps and pretzels on board (Note to self - train with salt caps before the event next time!) and continued to hit the Enervit, when available.

I just hurt but it was time to mentally get out of the hole - I thought of Dessie McHenry - the Ironman himself, Ed Smyth - coach and motivator, Johnny D, Megarry needling me, Darby's bike support and all the Legends good wishes. To this I added in the crowd cheers, impromptu Mexican waves and the urgings of Tricia, Bronagh and Ger , mixed it all up with my own drive and I knew that I was back to form. My pace picked up again and I hit mile twenty-three knowing that I was going to finish strongly.

Mile twenty-four actually passes the finish line, with the big screen TV, beer tents, stands full of spectators and the announcer screaming out over the funky disco music - I could see it and knew that it was only from the new bridge to the PEC until I finished. Now in my own mind I was running tall, with good knee-lift and a strong action but I am sure that a tape would tell a different story! However I could not wipe the smile off my face as I headed to the final turn at the lake and headed back along the promenade to the finish, grinning inanely the whole way. The finish chute was a wall of noise, high fives and then on my left I spotted the beer being held out for me and knew it was the line and finish time for me. I was now an Ironman!

The finish area was a smorgasbord of food but I just wanted to lie down, rest my legs and thank my support crew. Then it was off to the massage area where a lovely young French girl worked on my body for a full forty minutes until Tricia told her to stop! (Needless to say this somewhat redeemed the entire nation after notorious bottle incident!). Finally I took some food, collected my bike and was ferried back up to our house for a bath and some pizza. Ah bliss!

Post-event was excellent with a whole series of Sprint Triathlons and Ironkids events to watch the next day (While drinking beer, eating chips and limping a bit!) and the Awards dinner and some fine wine and food for the Ironcrew.

On reflection I am delighted with how everything went despite nearly coming out with a Redgrave-esque comment about Ironman events immediately post-race! I have fantastic memories of the race and experience as a whole. When I think back to the neck injury that ended my rugby career a little over five years ago, the rehabilitation that followed it, returning to my love of running and then learning to swim and cycle, I just think of what a fantastic sport this is and thank all those who supported me in this endeavour. I don't feel as if I have to do another one, with nothing to prove and those who know me might be surprised at my professing satisfaction with anything but am maybe thinking that I might quite fancy the idea some time! After the Etape du Tour next year that is - anybody up for it?