Race Reports: Cotswold 113
Dani treats us to her race report from the middle distance triathlon, the Cotswold 113. This was her third ‘A Race’ of the year, following the European Middle Distance Duathlon Championships and Ironman Austria.
A super race and race report – you’re in for a treat!
Goals & Expectations
This race came around just 4 weeks after Ironman Austria, where I had exceeded all expectations that I had of myself. I was super pleased with how Austria had gone and I wasn’t putting any pressure on myself to perform highly at the Cotswolds. Having said that if I could get a sub 5h30 and finish within 115% of the leader of my AG, thus securing a qualifying time for the GB AG team next year I’d be pretty chuffed.
Race Prep
We travelled down to the Cotswolds on the Friday after a busy 24h shift in work, Matt was great and drove so I could rest & sleep. On arrival we went straight to Lake 32 and tested the warm, crystal clear waters and swam with the fishies. If only the lake was closer to home, I’d be doing a lot more OW swimming! I also had a bike and run planned for that evening but where we were staying had suicidal country roads and I decided against the 35 min bike ride, I opted for safety over a training peaks green circle! I did drive a couple of miles down the road, found a carpark and did a quick 20 min progression run on quieter roads. I felt good.
Early start on Saturday to get out before the suicidal roads got busy. A 30 min cycle on part of the bike route loosened up the legs. Then a quick bit of breaky and off to tick off another parkrun, after all I had a 20 min run on my training peaks. The intention was to run 8 – 8.30 min miles, strictly no quicker than 70.3 pace. I started at an easy pace, one that Bryan would be proud of! However within 400m I was surrounded by a swarm of runners following the 25 min pacer. The parkrun was on undulating trails and I had to get out into some open space to see where I was putting my feet. Long story short, it turned into a progression run and I finished in 22 mins. I did refrain from the sprint finish and graciously let two other girls battle it out. I would have had them given different circumstances! ;o)
Fast forward to race morning, I was on the dot with everything as usual, I really value my sleep and hate mornings so I didn’t leave much room for error but everything went smoothly.
The Swim
The swim was a rolling start and I ran in the water when the time came. As much as I was relaxed about this race I wanted to perform to the best of my ability and every second counted. In my head I wanted a (sub) 35 min swim. I felt my form was good, the stroke was long and strong, I was over taking people and mostly stayed out of trouble. Sighting was difficult at times due to a low sun and lack of buoys but I made it around with no big dramas.
Swim time 36.44. I was a little disappointed but my previous PB was 38 mins so off I toddled to T1 and cracked on.
My transitions aren’t my strong point and I knew time could easily be gained here so I made a conscious effort not to dilly dally and be as efficient as I could.
The Bike
Now on the bike it was the time to have some fuel and then settle into aero position for the ride. I took out a precision hydration chew (the plan was one every 30 mins, I had counted out the correct amount) and subsequently dropped one. Great, my well thought out plan had gone a little wrong already. Note to self, take more than needed if it’ll fit!
Last year my bike split was 3h8 mins and I wanted a sub 3h, this was still my goal for the day. The first lap of the bike went well, avg pace around 19mph (Euro Duathlon in May avg 19.1mph, so a similar pace), my hamstrings & glutes were tight to start but I was expecting this so I eased into it. First lap complete in less than 1h30, I started to believe that sub 3 was achievable, I just had to keep up the pace and I was feeling good. Lap 2, was like lap one, consistent, regularly over taking people and trying to keep a decent aero position on the bike. I got stuck behind cars a few times which was frustrating but I finished the bike in 2h54, exceeding my expectations.
T2
On the approach to T2 I was planning on having a final carb chew but I’d thrown it on the floor, I was also toying with the idea of going to the portaloo in T2. I needed a wee and thought I’d have a more comfortable run if I had one (not a chance I was peeing on my bike and in my cycling shoes). I talked myself out of going to the toilet, this was a race where I needed to be quick. Off the bike, I ran to the rack, helmet off, elastic lace trainees on (elastic laces are new for me!), I grabbed a gel and was out. I’d made a deal with myself that if I was desperate for a wee, I’d stop at an aid station.
The Run
Running felt fine, this was my part of the day, or so I told myself. Now was my time to shine. It had gone well last year, 1h41 and I wasn’t sure how I’d top it. But if I could do the same again, because the swim and bike was quicker, I could still PB and get a sub 5h30. I didn’t dare to dream yet; I hadn’t done any long distance tempo runs this year. My training had been geared towards the shorter stuff in May for the duathlon and then the long distance run / walk regime for the ironman in June.
The first mile went by around 7.45 min mile pace, it felt comfortable and I hoped I could hold this for the whole run. I was overtaking people on the narrow trails, shouting ‘on your left / right’. Next thing I knew I was averaging 7.30 min mile pace. Still feeling ok I stuck with this pace (perhaps athlete 4s mentality is rubbing off on me). The run was a three lap course, super flat but at least 50% on trails. The laps went by quickly, I ensured I took on another gel around 7 miles and sipped / threw water over my head at most aid stations.
By the time I got to the last lap I was still maintaining my pace. This was the point I really started to believe I wasn’t going to hit a wall and I could finish strong. There was just a little more than a parkrun to go and I’d done that comfortably the day before. I didn’t want to have Bryan saying ‘I told you so, you shouldn’t have ran so fast in the parkrun’. So in Ironman Austria style (but quicker), I got my head down and upped the pace. Last 5k done in 22.54.
I crossed the finish line with a 1h37 half marathon and second quickest female run of the day. Wowser, if you’d told me that at the start of the day I wouldn’t have believed you. I still can’t comprehend that I maintained that pace, if feels like it was someone else that did it, I have photo evidence that I was smiling most of the way around too!
Overall
Overall time 5:13:29, 11th female & 1st 35-39.
Whaaaaaat?!
Mind blown, if you’d told me that before the race I wouldn’t have believed you either. I’d done it, sub 5h30: tick. GB AG qualifying result: tick.
I’m not sure on what I can improve on but I’m sure there’s plenty of work to be done and time to be shaved off before the Euros next May. A good coach / programme and hard work / discipline is defo a recipe for success.
Last paragraph… massive kudos to Athlete No 4 too, he absolutely smashed it and it’s clear to see that as above a good coach / programme and hard work is really paying off. Hopefully we both get selected for the middle-distance AG team and we both get to represent together next year!
Race Reports: Cotswold 113
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