Ironman Germany Race report 

o.k so this is a generic report on Frankfurt Ironman that I am preparing for my own benefit and the benefit of others who are training for one or just one to see how it was. 

Arrived in Frankfurt on Friday morning after the usual madness at Dublin airport (where the Aer Lingus checking desk is now UNDER arrivals) of course they don't tell you this. Total pandemonium at the checking and I could feel the stress levels rising a small bit but I was too tired to really care as I had been up since 3:30 am. I just wanted to make sure the bike and bag got checked in o.k, I knew the flight would be delayed anyway with the size of the queues. 

Pat picked us up at the airport and we parked up in town and went to register and to the expo. You read stories on websites telling you to avoid the expo at all costs and spend as little time there as possible, but I quite enjoyed it. It wasn't a huge hall or anything just a few stalls near the town hall where there was the usual display of top of range bikes, wetsuits etc. Registration was done in about 5 minutes and we spent maybe an hour wandering around the expo and checking out the start finish line and run transition. After that had lunch and then went back to the hotel and assembled the bike. 

That evening we went to the briefing where we were told wetsuits would be allowed (relief all round). Other than that they didn't tell us anything we didn't alreay know from the info on the web. We didn't bother with the pasta party and went for our third dinner of the day instead (carb loading don't you know)! I actually hate eating so much and it doesn't agree with me but in this case it was necessary. Early night then and managed to get 10 hours or so sleep as I knew I wouldn't be getting any the following night.. 

Next day was bike check in which took much longer than anticipated. We had a good look at the swim course which didn't look as daunting as expected. More eating and an early night as had a 4am start next morining..Didn't sleep much, maybe 4 hours. Last meal was at about 8pm, pasta again.. 

Race day 

4am rise, apply p20 and then down for breakfast. Had some muesli, and a couple of rolls and the customary cup of tea. Not hungry at all but again, for the best.. We caught the bus out to the start at around 5:30 am which took 20 minutes or so. 

Once there, checked over the bike again, donned the wetsuit and we headed down to the water to warm up and pick a spot for the start. The temperature was lovely, 19 degrees (which the Germans considered cold, they should try doing a tri in Ireland!) and it was about 12 degrees air temp so knew it was going to heat up nicely on the early part of the bike. 

Picked a spot to the far right and towards to back to avoid the rush, but there were still hundreds of people standing on the bank. Altogether over 2200 people started and all at the same time. It worked out o.k anyway because after the gun went I started swimming and didn't look back, no kicks to the face, and very little jostling for position. The start was brilliant, a helicopter overhead, music blaring and fireworks. Anyway got down to the job at hand. The first turn came up fast enough, after that was the longest part of the swim, a long drag of probably 1km or so. After 2200 m, there was an exit and re-entry point. At this stage I was on 50 mins so I wasn't going too badly. I must have slowed down considerably though, as upon exit I was on 1:30. Not pleased but then I reminded myself, that the worst part of the day was over for me and the best was about to begin, so that lifted my spirits. Long distance events are all about mental strength and more importantly fooling yourself and believing it! 

Transition was a long run but there was no rush, so I got to the bike and took my time putting on socks, helmet, sunglasses. I dropped the bike and when I tried to mount outisde the timing mat I realised the chain had come off! So I had to put that on. Got going only to discover that my clock was playing up, what a time for that to happen! I stopped a little out the road and adjusted the magnet on the spoke but it was still the same. I was angry for about a minute and then I realised, to hell with it, I don't need it, merely another distraction. There would be markings on the course anyway and I knew well from training what pace I could hold for the duration, given the conditions, road surface etc.. 

So onwards and upwards! Well not really. It was a mostly flat course. After a 12k run into Frankfurt and a quick spin around the city it was onto the first of two loops in the countryside. The wind was behind us on the outwards part and the few times my clock did work, I seemed to be hitting 37-40k most of the time. The first of the "hills" came at around 20K. Again hills was a bit of an exhauration, barely a pimple on the map. None of the climbs were difficult but I guess I had trained a lot on climbs running up to this. The towns were full of people and the atmosphere was brilliant. All the kids had their hands out so you could high (well low) five them as you passed and everyone shouted out you name and encouragement. Also at some spots you passed a timing mat and a compere called out your name and the fact you were from Ireland. It was a nice touch and the encouragement was great as you battled on, especially on the second loop. So after the turnaround it was a little into the wind but I managed to keep the pace up. Had to stop about two times on each lap to pee. I just pulled by the side of the road. Some people do it off the bike but it's not something I have even attempted though it would save loads of time. I felt sorry for the women, I saw one girl coming out of a field, it must have taken her about 10 minutes altogether. Towards the end of the loop was the only real tester of a climb at Vad Viebel. The atmosphere here was unbelieveable, thousands of people on the steepest part which was probably 4% or so. Got me fired up so I stood out of the saddle and powered past loads of people on the way up. 

Onto the second loop then and knew what to expect this time. The feed stops were excellent. They called out what they were offereing and you just grabbed it on the way past. I took most stuff with me, but grabbed loads of drinks and some gels. During the bike I ate approx 4 powebars, 4 gels and drank about 5 750ml bottles of "iso" as they called it, basically powerbar sports performance drink which is what I had used in training as I knew it was on the course (very important to train with what they give out). Water was tipped down head and back an they also gave out sponges which were useful to stuff down the neck of the jersey. 

Met two Irish from the Setanta club out on the course, one of them a girl called Mary. We chatted for a little bit, but everyone has their own race and I got the sense they wanted to get on with it (it's not a bike race after all, and there doesn't see to be much talking during it esp as drafting is not allowed and marshals were on hand to enforce it), so I pressed on myself. 

On the second time round on the cobbles, a guy slowed up right in front of me, and as I was out of the saddle I had to sit back in suddenly to swerve and avoid him. In doing so I banged for want of a better word my "groin" and I was in agony for the remainder of the bike leg. 

I met Pat just before Vad Viebel the second time around with about 15K to go. He was having a blistering bike ride and no wonder I didn't catch him sooner. We chatted for a bit but on the hill he told me to go ahead. It wouldn't be the last I would see of him! 

The bike ended by coming in to the start finish area oppsoite to the runners. At transition, someone grabbed the bike and I was escorted to the change tent for the run. I was actually very relieved to get off the bike because of the pain I was in and I figured it couldn't be as bad on the run. Again, very well organised, someone had my transition bag ready and even gave me a hand to get my shoes out etc! I got changed rapidly enough and got going as I didn't want to think about what was ahead of me (mind games again). I was agony with my groin and I though I was going to have to quit after about 5k, but I soldiered on and gradually it subsided. Replaced by many other pains I guess! 

The run course was mostly flat, with two small inclines to get up onto the bridges to cross over the river. Mentally I tried to break it into 4 10k runs and it was mostly successful. There was an aid station every 1.5K and I walked every single one except for the last in order to get A) a rest and B) adequate drink and gels etc, in order to have enough energy to keep going. From past marathon experience, hitting the wall is a no come back from situation and it was't going to happen me this time. 

On the turnarounds I could see that Pat was probably about 3 to 5 minutes behind me so once again, another of our epic battles was about to take place! We kept pushing each other throughout the run but he finally caught me with 3k to go. I just didn't have the energy to keep ahead of him. He finshed three minutes ahead of me. 

Again the support was great on the run and apart from a few bad patches which invariable happen on a marathon run and usually at mile 15-20 for me, I didn't feel so bad until the last loop. At that stage mentally I was telling myself that it was only 10K to go and that got me through. Once I got the final lap band on my wrist I knew I was there and I cruised in to the finish. The best feeling of all was peeling off to the right to head up the finishing straight. I felt sorry for the people who still had a couple of laps to go (you could tell instantly from the bands on their wrist, you got a different coloured one for each lap completed), but they had their own race to do and I was finished! I was glad to see the line to say the least. 

One I got the medal, I was escorted to the athletes garden. I requested a drip as I was told it was the best thing for recovery (and it is!) and they gave you the option of one in Germany unlike some Iman competitions where you have to be in really bad shae to get one. The tent was like a warzone. Some people were in really bad shape, but most had a smile on their face. It was possible to get a massage also but I decide the queue was too big, so I gathered my stuff and grabbed the bike and cycled back to the hotel with Pat. 

A few beers that night then to celebrate! 

All in all a brilliant experience. The whole organisation was excellent, we were blessed with the weather on the day, and everyone was so friendly. 

What would I have done different in hindsight and comments? 

I can't think of much at the moment to be honest. I should have checked over the bike a little more to make sure the speedo was working, but there was not a lot I could do about that anyway and the most important things didn't let me down like the tyres, gears etc.. 

I probably drank too much, but again it was better to err on the side of caution and stop to pee, rather than be carted off in a stretcher from dehydration which happened to plenty of people. 

I could have done more running in training but I always knew that was going to be a problem. 

I used a HRM. Some people are against them in racing but I found it useful on the bike as I have a tendency to push it right to the limit on climbs without even knowing it (as the shannonside boys well know!). So it forced me to slow down somewhat. I didn't find it distracting at all. On the run it was of minimal use as I knew what pace I could hold there which was at a low enough HR anyway (about 145bpm) 

Be careful where you position your number belt and timing chip. Both have a tendency to chafe which you don't want when you are on the go for 12 hours. 

Change of socks for the run is useful after having sweated for 6 hours on the bike. 

Carry most of what you can/need on the bike with you. Once you run out the course will provide what you need, but you don't want to arrive at an aid station and find out they don't have anything other than red bull (which happened once, though I had plenty of supplies). Incidentally I stayed away from the redbull but some people find it good. 

I put ice under my cap at every aid station. It cooled you down and washes the sweat from you forehead as it melts even though they also give you wet sponges which do the same thing. 

I had used all my gear before in different races so I knew it worked for me. Don't try anything new on the day, NOTHING!