Ironman Calella-Barcelona: A Journey of Effort, Patience & Belief

Ironman Calella-Barcelona: Race Report by David Instone

The Journey to the Start Line

At the start of 2025, I was essentially beginning from scratch. I hadn’t trained much in second half of 2024, I got married, went on holidays and enjoyed a month-long honeymoon over Christmas, I was ready to reset. I had two clear goals for the year:

1. PB a 70.3

2. Complete IRONMAN Calella Barcelona

I knew if I wanted to stay consistent and committed, I’d need a coach. I chose Bryan for three reasons: his athletes’ results and testimonials, his structured (and manageable) approach to training, and his positivity.

The year kicked off well. I PB’d the Outlaw half by nearly 30 minutes. After a holiday, the countdown to Calella was on. I’d even quietly set myself a goal: sub-11.

After some solo, race-specific rides, I rejoined group rides. Unfortunately, a post-race issue with the back wheel on my TT bike meant I was back training outdoors on my poorly-fitted road bike for around six weeks – but in hindsight, having only ridden over 90k a few times before then, doing three back-to-back weekends of 120k+ (with one at 170k and some seat malfunctions) probably wasn’t the wisest move.

On the final long ride before a planned break, I felt a nagging pain in my hip/glute. After some rest and a recovery week, the pain eased, and I was back on track, or so I thought.

The Final Build

With 10 weeks to go, “Build Phase 1” was loaded into TrainingPeaks. I was feeling fresh, the TT bike was fixed, and I was excited to push on.

The first week went well — a solid 4-hour bike ride mostly in aero and I felt strong. But in Week 2, I noticed bruising on the inside and outside of my quad with no pain or tightness, which was strange. After consulting Bryan, we monitored it and paused long runs and bike until I saw a physio.

Within days, pain developed around the groin and hip. Luckily, the physio cleared me to continue running — slow and short — I had to stop cycling for a few weeks which was a setback but who hasn’t had one of those? The journey is never a straight line.

It was a frustrating period, but Bryan kept me focused and calm. We adjusted the plan to maintain fitness while rebuilding my run.

With 6 weeks to go, I was finally back on the bike. The sessions were easy but felt tough, especially staying in aero, but I was making progress. Over the next few weeks, I managed to put together two solid 3-hour rides including above and at race pace which gave me a confidence boost.

Race Week

Heading into race week, I was nervous but excited. I was feeling good in training — not 100%, but enough to race.

Then, a few days out, I had a flare-up: a dull pain in the groin/hip returned. What had been positive nerves quickly turned into a bit of doubt. I stuck with the physio work and hoped it was just “phantom taper pain,” but it didn’t ease.

After a long travel day and a delayed flight, we arrived in Calella late Thursday night. Friday was for pre-race admin — registration, bike pick-up, kit bag sorting. The race briefing brought some relief when they announced that 50% of athletes were first timers. It was finally starting to feel real.

I did a short bike ride Friday, but it didn’t feel good. Any power output made my groin flare, I was feeling less confident as the day went on. Saturday’s practice swim felt better, though still tight, but manageable. I practiced entering the water race-style — a slow jog and dive — with no issues.

After many days of religious stretching, Saturday was the breakthrough — the pain had reduced. I was feeling a bit more optimistic but nervous of the outcome for the bike.

Race Day

Despite a slightly late night, I got more sleep than expected and woke up feeling OK. The walk to the start was calm. No faff. I quickly sorted my bike, nutrition, and wetsuit, and headed down to the beach. A few easy strokes and a few at race pace to warm up — I was ready.

The IRONMAN announcements played, but my mind was elsewhere — already thinking about the bike and hoping the groin would hold out. I was struggling to take it all in and get pumped for the day. Through the tunnel and onto the beach, this is where I shifted my focus back to the swim. A few deep breaths, a short jog, and I dove in.

Swim

Immediately, water flooded my goggles, seemed the practice hadn’t paid off. No bother. quick adjustment, and I was back on my way.

My strategy was to stay long, sight calmly, and draft where possible. It was clear early on that many in the 1:10 pen was not actually swimming at that pace and swimming all over the place (one swimmer was swimming out to sea instead of across it). Drafting was off the cards, I was overtaking constantly and should’ve started further in. The first turn buoy brought a long stretch… and then chaos struck. A glide through a wave met by two kicks to the face, goggles off. Shortly after an elbow — goggles off again. At this point my mind was thinking I am only 1/3 into the swim and all this has happened.

I stayed as calm as I could, adjusted, and started swimming more assertively. I began finding clearer water, avoiding trouble. On the final back straight, the current picked up, but I had space, I’d started to enjoy myself, I was feeling more present. As I neared the final buoy, a quick body check and I felt great — I could’ve kept going, part of me wanted to keep going. I hadn’t seen my swim time yet but knew I’d had a good swim.

Bike

Transition was smooth. I took my time, made sure everything was right, and hit the road. The first few km through town were cautious — speed bumps, bad surfaces, bottles everywhere, and even riders with early mechanicals and flats.

At 10–20km, the groin pain started pinching, but I stuck to the plan. I didn’t chase anyone — just kept to a steady RPE, aimed for smooth pedalling, and stayed in aero when possible. I took 2 paracetamol and hoped it would ease off.

Heart rate levelled out, fuelling was consistent: every 15 minutes, either a gel or half a bar. After 20km, the roads were mostly smooth and fast. I started building confidence. I was getting comfortable with being uncomfortable.

Two small out-and-backs later, I was on the long straight back to town to start lap two. I was enjoying the ride, grateful to even be racing.

Eventually, I hit the turnaround and headed back. 

Starting lap 2, I knew this was where it would get toughmentally, after only completed limited long rides. This was met with headwinds and a grey sky. 

At 115k, I started to mentally drift into the thought of how long the bike split of an Ironman Bike is. I broke it down into 10km chunks to stay mentally focused and managed to seethis through.

The turnaround point felt like a gift by this point. The final stretch went by quicker than expected and was feeling good again. The crowd in town was electric. All the support going crazy, I was smiling that I had paced it well but knew the real challenge was about to begin.

Run

Off the bike and into T2 — legs felt good, hip was coping. I’d nailed the bike pacing by feel and stuck to the plan.

Hat on, nutrition pouch in hand, and off I went. The sun was now out beaming down and it was hot. I switched my watchscreen to HR mode and ran by feel. I felt smooth but after a few km knew it was too quick — I was shortening walk breaks and keeping pace with faster runners. I pulled it back, slowed down, and stuck to the plan.

Lap 1 cruised through with a smile. On Lap 2, the hip pain worsened. I stayed focused by ticking off each aid stationensuring I fuelled well and hydrated. The crowd and my supporters kept me moving. My pace slowed slightly, but I was still in the game.

By Lap 3, it was tough. The hip was in agony. Surprisingly, no cramps — just mental fatigue but I could still run. 

I hit 30km and checked my total race time for the first time, sub-11 was possible.

There was no staff at the special needs bag on the final lap, and I couldn’t locate my bag to get my backup Snickers or paracetamol which messed with my head and then from km 33-36, I hit a low. I wasn’t cramping, but I just mentally couldn’t move forward. I don’t think any amount of training could have prepared me for that point, the thoughts of walking to the finish crept in my mind a few times. I was struggling to string a km together never mind to the next aid station.

I was walking, sulking. I took my sunglasses off for the first time all day, had a word with myself, and something switched: You made it to the start line after all the doubts. You can get a new hip. You’re racing and you can finish this strong.

Back in the zone. I ran. Steady and committed. Walk breaks got shorter. I could hear the finish line.

I hit the red carpet, slowed down. Rang the bell loud and heard the words: “You are an IRONMAN!”

Arms in the air. The emotion hit. Relief. Pride. Joy.

Finish Time: 10 hours and 59 minutes!

What Went Well

• Stuck to the race plan: Adapted when needed, stayed calm, and controlled what I could.

• Fuelling: Executed well.

• Pacing: Set smart and realistic goals and nailed them.

What I’ll Improve

• Mindset & Belief: I usually trust the process, but this one tested me. Need to stay more present and grateful – especially in the build-up and take it all in, enjoy the moment.

• Swim: Be more assertive and focused for the whole swim.

• Run Start: Keep early pacing in check — don’t get carried away.

Post-Race Reflection

Sitting in the athlete tent afterward, my mind couldn’t quite process what had just happened. I don’t usually give myself much credit or appreciate my progress, but I felt truly proud and the finish time was the cherry on top.

This wasn’t just a race. I achieved everything I set out to do in the year. I built consistency for the first time ever; I learned how to race. I didn’t just survive the day – I raced it.

This wouldn’t have happened without a solid coach, a proper plan.

And now, I can proudly say…

I am an IRONMAN.

A huge thank you to all my training partners this year, who have made each session enjoyable. To Coach Bry, thank you for keeping me consistent, teaching me how to train smart, and always being there to adjust plans when needed.

To all my supporters who’ve shown up at every race, cheering me on right to the finish.

Most of all, thank you to my amazing wife for putting up with the early mornings, the constant eating, and the endless hours of training. I couldn’t do this without you. P.S. can I do another please.

Truly grateful for you all.