Race Reports: Ironman Lanzarote

Race Reports: Ironman Lanzarote

This is Graham’s third consecutive year racing Ironman Lanzarote – getting quicker each year! A really good race followed by a really good race report. Take a moment to read it and be inspired!

Summary

Lead Up

Training for Ironman Lanzarote 2024 took the same approach as 2023 using Bryan’s coached training programme.

Having had a bit of slow build up in November & December (hopefully to avoid a bit of Christmas chubbage) training really got underway in January 2024.  Unfortunately the Xmas chubbage plan had not been too successful so the first month was gonna be a bit of a slog. 

Sessions went well and going into Feb was feeling like I was making good progress, until I got a bit ill in the second week and training took a bit of a downturn for the rest of the month.  Started to get a bit panicky heading into March as also had a re-arranged dive trip to Scapa Flow booked in which was definitely gonna impact on training sessions – although did manage a few pool swims and runs in 60mph northern hailstone laced winds.

By end of April was back to feeling good, but fatigued as distances had ramped up.  Was glad to get into the final 2 week taper.  Had felt cold all through the winter training and was looking forward to some warm weather.

Swim had felt good throughout, although had not managed any open water swims at this point.

Bike was feeling good, however had done fewer outdoor rides due to weather and not as much hilly sessions as I’d planned.

Run was feeling amazing, mins/mile were well ahead of what I thought I could ever achieve, to the extent I still think my Garmin is faulty.

Comparison of training distances covered Dec to April

                        2023                 2024

Swim (km)        69.4                 84.9

Bike (miles)       1,245                1,070

Run (miles)       202                  244

Race Week

Finally race week. Flight out to Lanza’ on 12/05/24 to give 6 clear days to acclimatise.  Wow its windy, cloudy skies and not exactly scorchio!  Bike rebuilt and out for a ride up the first climb to La Garia.  That wind is strong with some interesting side winds on the way back, bike checked out ok.  A few runs/jogs along the run course down to the airport and back, legs feeling a bit achie, nothing serious. 

Checked with Bryan and decided to lay off the final taper runs and bike, Bryan suggested more swimming is always good (!) so concentrate on the excellent course swim sessions organised each morning by Paul Cauldwell.  Swim of the course each morning in a group got the open water feeling back and used to the big group turmoil for race day.  Also managed to separately practice the more tricky sections of the course and sighting / swim direction across the tidal stream.  In fact really good prep’ considering I’d only done 2 open water swims this year (Liverpool dock & Oakmere) and felt the swim had no fears for me.

Was feeling very relaxed, which got me worried that I was too relaxed!  Early night, slept really well, then up at 4:15am (2 boiled eggs for breakfast) and head over to transition which opened at 5am.  Probably could have sneaked another 20 mins in bed but might have felt differently if there’d been any issues.

Transition

Transition (which had been changed and now located on the beach) was really starting to get busy. Overall the new layout was definitely an improvement but can’t say I was too happy about racking my bike on a beach the day before, even if there were loads of mats in place.  A few bikes were wrapped in various ad hoc protection sheets (including mine), with a black bin bag option looking the best to cover the back wheel and drive chain.  Despite my concerns 95% of the bikes didn’t have any protection and I didn’t see any mechanicals issues on the bike course or people trying to remove sand from chains.

Time to put the wetsuit on, 20 mins till the pro’s head off – 5 months of training coming together and I must admit I do feel a bit tired.

The Swim

Low water approx. 5:20am; flooding tide, swim will be in 2^nd & 3^rd 12ths, so tide increasing throughout the swim to its peak; tidal direction from Playa Chica to Arreciffe.

The Swim Plan

Tide is definitely going to be stronger than 2023, which was bang on low tide and very little swell.  Swim time for 2023 was 80 minutes, which I still don’t know how I managed, although by sheer fluke I swam really tight to all marker buoys.  With a stronger tide and “I’ll never do that tight a course again,” I’m expecting somewhere around 90 minutes would be really good for me.

Rolling start so lined up in the 80 mins + group (same slot as 2023 having checked the previous race report).  Plan is to go with an easy start for the first 10 minutes, get around the first 2 marker buoys and hopefully see if I can find a steady rhythm for the first lap and work a bit harder on lap two.  Had decided previously that I as going to try and get in tight around the turn marker buoys so might be a bit of a fight, but hopefully find a bit of a gap and hold my line.  Prior to joining Swim Squad would never have said that and would look for a wider route away from the carnage.

Into The Water

Quick gel, swimmers start rolling forward steadily to the start line, my turn next, quick pause, whistle sounds and we’re off.  Swim out to the first turn is good quite a bit of bunching but certainly not a salmon run.  Pick my line for the first turn and find a gap, 100m to the next turn, sighted into the tide to the right of the buoy and manage a tight line to this and around, main leg parallel to the beach next, buoys are a bit difficult to sight so just used the palm trees on the jutting out headland as a guide, seem to be packed in with a bunch of swimmers all at a similar pace, although all off to the right of me (is it me or them who’s on the right line), rhythm seems good, focus on long and strong strokes, although can feel my shoulders aching a bit. 

700m later, can see the next turn ahead of me and seems my line is good, can also see other swimmers closing in from the right, looks like the next turn is gonna be a scrap, and it certainly is, arms flying everywhere, I guess everyone was being punched and pushed and punching and pushing – because I certainly was – loved it (never thought I’d say that about swimming), again managed to keep a really tight turn.    

100m across to the next turn, sighting across the tide to the blue doors, another scrap around the turn buoy and then the stretch back up the beach into the tide.  Tide not as strong as expected, but now aiming to get in behind someone for a bit of a draft.  Lap 1 done, out across the line and back in for lap 2. 

Messed up my sighting to first buoy a bit, maybe rushed in or a bit wobbly, either way a few more frequent sighting looks and back on track for the first turn again.  1^st and 2^nd turns again a big scrap, last year the swimmers were stretched out on lap 2 so the turns were straight forward, this year still had to fight for a line and a punch up at each one, especially at turns 3 & 4.  Felt like I managed a good track on lap 2 and held my line at each turn, really pleased, 2 years ago would certainly (and did) back off in the melee. 

Tide had really picked up across turns 3 – 4 and a lot stronger when heading straight into the tide back down the beach to the start.   Was looking for a swimmer to draft behind but was pretty much now on my own and the swimmers ahead too far off, so time for some effort.  The tired shoulders had wore off (or I’d forgot about it) and the swim almost finished, so focused on long strong strokes to the end.  Last 50m and I’d caught the swimmers ahead, don’t think I’ve ever said that before. 

Out of the water and across the line in 1hr 19min’s which for me is my fastest ever IM swim and completely unexpected especially given the tide today.  Great start to the day.

T1

Decided not to wear my running compression leggings and cycle bib over the top this year (interesting point, could this have contributed to early cramps on the bike???) so should be a bit quicker, but I’m never fast through transition and while there are easy minutes to pick up here I’d rather make sure I’ve got everything I need for a 100+ miles on the bike.  Relocation of transition may of helped a bit but certainly felt quicker and smoother through T1 – keep thinking of getting a tri suit, but that thin saddle pad on a 100 mile ride keeps putting me off.

Bike

The Bike Plan

Setup – 2 water bottles, 1 top tube bag with 2 spare inner tubes, allen key set and tyre levers, back pockets another 2 inner tubes, gels, salt tables, flap jacks, bike pump.  Cut off times for the bike are wrote down on an improvised label on my handle bar stem. (Note for next time, took too many gels and maybe swap the spare inner tubes to the thinner race ones.)

Plan for the bike – take it at a straight forward pace and see where we are after the climb to Mirador Del Rio, aiming to be there before 2:30.  Switching to swallowed salt tablets and water on the bike rather than stopping for water and adding SIS tablets (2023 plan) should save a bit of time overall, so maybe 10 – 15 minutes quicker on the bike compared to last year.

Onto The Bike

Onto the bike, wave to the family, a few friends spotted on the route and a few random supporters through the town centre, feeling good.  Onto the dual carriageway heading for the first climb, plenty of bikes starting to go past me.  I’ve done this bike route earlier in the week and know the climb up to La Garia will take up the first hour, followed by a fast descent. 

Left hamstring and hip strangely aching, which hasn’t happened at all throughout training, very odd.  Ache continues throughout the first hour and its starting to concern me a bit.  There are a few ibuprofen tables in my top bag so pop a few of them as the climb evens out.  Big descent ahead, some strong cross winds but one of the fastest part of the course at 48mph, this section really does put a smile on your face and the view to the villages and volcanoes in the distance is just epic.    

Whether it was the ibuprofen or getting a break from the climbing, the aches in the hamstring & hip have eased off.  Which is good because there’s more climbing ahead – through the Timanfaya national park, Los Helechos and Mirador del Rio.  Wind is definitely stronger than last year so head down and keep the legs turning, however it really does seem to be a crime not to take in the scenery of lava fields, volcanoes and vineyards, so gotta take in the moment of where I am. 

Great support through the villages, aid stations are frequent enough that using 2 bottles on the bike is fine, no shortage of water.

(Note – some of the replacement water bottles are the type in shops and don’t fit bottle cages, also avoid the blue energy drinks, taste a bit weird).

Nutrition plan was a 15 minute routine – 1 – drink, 2 – drink/gel, 3 – drink, 4 – drink/flap jack – salt tablet every 45 mins or so – grabbed oranges at aid stations. Started getting a few inner thigh cramps at 55 miles or so on the return climb back up to Teseguite, odd, not had this in training or last year. 

More Climbing

Climb up to the radar station was a long hard slog, plenty of riders grouping up, stuck to my own pace don’t want to get drawn into an unconscious battle with other riders.  The descent through the hairpins and into Haria was just awesome, rider on a Tri bike lets me through on the hairpins (think he needs to grow a set) and managed to get a clear road ahead of me through to Haria, cannot stop smiling on this decent it’s just FA. 

Climb up to Mirador del Rio a long hard slog again, but know this is roughly 70 miles into the course, theres an aid station at the top (annoyingly before the peak) followed by around 6 miles of descent into Arrieta.  Massive smile on this decent, its just crazy, but got stuck behind a Tri bike and unsure whether to get past him or not, he looked a bit nervous so no point in risking a 40mph+ incident with him. 

Riders are really stretched out at this point but I’m gradually overtaking people, which is ok on the slight gradients bits because they’ll catch the fat lad on the climbs, but this doesn’t seem to happen and I start noticing I’m passing a few riders who went past me in hour 1 – must admit that does make me feel like I’ve paced well – final 30 mile is a slog, but I know the bike is done, I’m still passing riders, I’m inside the cut off, cramps still around, still some climbs and head winds to sort out, but also the big descent from La Garia to Puerto Del Carmen and the supporters who have been on the lash for the last 8 hours or so. 

Another open road descent into PDC and feeling really good and up for the run.  Outside of the feet have been sore for the last 25 miles and generally uncomfortable, again not had that in training.  Crowds and support going into PDC is amazing. 

Over the line 6 mins slower than last year, a bit of a surprise as I thought my salt tablet plan would save me around 10 mins overall for no additional effort.  Defiantly windier this year so maybe that’s the key factor, but overall feel like that was a good shift.

T2

Into fresh running gear, compression shorts, socks, t-shirt and bb cap – I know there are easy minutes I can pick up here but I want to be set for the run.  Felt really good off the bike and feeling “Well up” for the run (first time ever).

Run

The Run Plan

Run plan – Garmin set to a 14 mins run, 1 min walk plan – running belt with gels, salt tablets and ibuprofen.  Aid stations are at around 1.2 to 2k intervals, so will just see how they tie in with the 14/1 plan and adapt accordingly.  Walk through transition; take water at every opportunity and whatever nutrition is available, don’t dodge nutrition – if bad stomach use the wc’s; any walking will be for 25-30 steps only.  First big lap, take it easy and try to find a rhythm, focus on sticking to the run / walk plan to get through the big lap; lap 2 hopefully try to pick up the pace a little bit, lap three hopefully legs won’t be trashed, see where I am, enjoy it and hopefully go under 5 hours. 

Off And Running

First band on the wrist, walked past the start / finish line and up the slope to transition.  Started a slow jog, lets ease into this, loads of support on the street, suns out and it is bonkers hot.  First aid station, down to a walk, take on water, pour over my head, 25 steps and back to a run, first incline near the El Kiosco bar and suddenly down to a grinding stop – bollocks – leg hamstrings locked up with cramp shortly followed by my right and now right quad – a few stretches but still not freeing up. This is not good and 26 miles to go, stretch, stretch, still not feeling good, bit of advice from supporters, but lets walk up this incline and see if I can run.

OK back to a slow jog, lets see how long I can keep this up for – through the town, running slow but let’s keep it going, not great but Bryans words ringing in my ears from last year “Always quicker running than walking no matter how slow.”  Also mantra for the day “What would Nims do? – keep going brother.” (Watched 14 peaks this week). 

Near our villa and there is my wife, sister and daughter cheering me on, Mark R and the legend Kenneth Gasque who’s cheering everyone on!  Quick chat with them all and then back to a run and focus on getting through this long lap.  Really hot, head wind, but despite running to avoid the cramp I know I can do this. 

Re-focus and check–in, running under the cramp ok, stop when I can feel a cramp coming on, but no more than 25 steps walking – slow but it is working.  Tough time, but I’m out of the town and just need to get my head down and get on with it.  Past the bars at Playa Honda (great support from the locals) and all of a sudden I’m at the turn around point, its been moved back from previous years due to the relocation of transition and the start finish line, excellent a real surprise and motivation boost. 

It is wind on the back for the return leg of the long lap and back to the start.  Still bloody hot, no shade, but get fruit and drinks at every aid station. 

Lap 2

Wow, now on my 2^nd lap, a few comments from the crowd “He looks like he’s on a park run,” not sure if that’s a compliment or not but I’m taking it as a positive.  Feel my form is ok, but legs don’t feel like I can really up the pace without cramping.  Ok this now about run management, need to keep this routine going. 

2^nd lap done, wow, the 26 miles of cramp is now down to just 6 miles. 

Support has dwindled down a bit, except when I see my sister. I’m now starting to pass other athletes who are not coming back at me, still feel my form is ok, yes slower than I wanted but still feeling good, final turn around, 3 miles to go and I know I’ve got this and on target for under 16 hours.  Keep the focus and rhythm. 

Final run back is just amazing, support all the way, and the run through the last 500m is just incredible, pass a few athletes, a few came back and passed me but let them go – don’t want to ruin my photo crossing the line with a crowd.  Take it easy down the slope to the finish line, don’t want to cramp up in the final 100m. 

The new finish line is great, spot the family on the grandstand and give them a wave, over the finish line and I can’t believe it, how the hell have I now completed 3 Ironman Lanzarotes!!!! 

****~~g awesome   

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Race Reports: Ironman Lanzarote

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