The Outlaw 2013
The Outlaw is a long distance Triathlon comprising a 2.4 mile swim followed by a 112 mile cycle before a
26.2 mile run. Held in Nottingham for the past 4 years and centred around the Regatta lake at the National
Water Sports Centre, the Outlaw has won multiple awards including 220 Triathlon Magazine's Event of the
Year in 2011, 2012 and 2013, Beyond Going Long's Event of the Year for 2012 and British Triathlon's
Event of the Year in 2011. With its single lap lake swim, relatively benign cycle course and almost flat
marathon, the event is very popular and was an instant sell out when the first 1000 places were advertised,
and again when an extra 300 places were added some months later. Additional benefits of the event are
its central location close to arterial roadways, proximity to city centre amenities, lots of on-site camping and
plenty of parking very close to the action. With spectator busses provided to see parts of the cycle route,
great support from the marshals and good facilities for athletes and spectators alike, the event’s reputation
is entirely justified.
Preparation
Athletes had to register, be briefed and rack their bikes on the Friday or Saturday and all arrangements
were slick and professional. On the morning of the event, athletes could revisit their bikes and their bagged
kit for any final checks. The RN athletes got together after racking to meet and bond!
The Course
The swim course is one lap of the Regatta Lake and can be seen here. The lake is relatively shallow and
provides plenty of width for the in water mass start for which swimmers self-seeded into four groups. The
water was 19 Deg and calm, with a gentle slipway at the exit point and plenty of marshals on hand to help
swimmers to their feet. Swimming towards the rising sun at 0600 can make sighting a little difficult, but with
most of the swim being parallel to and only a little way off the edge of the lake it is relatively easy to stay on
track.
T1
The transition changing tend is a mere 80 metres from the swim exit across a flat tarmac area. Like most
large long distance events, a ‘clean transition area’ is in operation meaning that all swim to bike kit and all
bike to run kit is pre-positioned in a changing marquee and no kit is kept adjacent to the bikes. Race rules
for this event stipulate that athletes must remove their wetsuit before entering the change area and
‘strippers’ are on hand to remove wetsuits from those who want help. T1 changing exits directly into the
bike racking area. Transition layout can be seen here.
The Ride
The first 3 miles of the ride is around the perimeter path of the lake, allowing competitors to get themselves
together and giving the crowd a chance to offer support before cyclists get onto the open road. The 112
mile course comprises a South loop, North loop, South loop layout which can be seen here. The ride is
well marshalled and has a number of traffic management mechanisms including closed roads, coned off
areas and open roads with signage. Feed stations are well stocked and manned by enthusiastic
volunteers. According to a competitor Garmin, the ride has only 855 meters of climbing. On the day, winds
were light with a max of 10mph, so fast ride times were possible. The only questionable area of the ride is
the final few miles which takes competitors through a private estate – road surfaces are quite poor here, but
overall it is an excellent course.
T2
Volunteers meet riders at the dismount line and take bikes back to the racking point, allowing competitors
to go straight to the changing marquee for the second transition. Exit from the marquee leaves athletes
with a run around the base of the lake before crossing the timing mat for the start of the marathon.
The Run
The multi lap run can be seen here and comprises two laps of the lake before a long out and back along
the river Trent followed by a lap of the lake; this latter section of the run is completed twice. Competitors
collect four coloured bands to indicate they have completed all laps before entering the finish chute to be
cheered by spectators and announced as ‘Outlaws’. Sustenance is distributed by an army of volunteers
and feed stations are well stocked and plentiful, with no less than 18 opportunities to take on food or fluids
and none more than 1.9 miles apart. A competitor Garmin logged the run as having only 160 metres of rise
and fall, but with temperatures up to 29 Deg and little wind, the heat affected the performance of many
athletes on the day.
The end
The event ends with a decent meal (lots of choice), a free massage in a well laid out area and a tee shirt
and medal. The atmosphere was positive and encouraging throughout, particularly in the lake area where
a PA system continually updated the performance of athletes. The event was filmed by Chanel 4 and the
50 min programme can be seen here. Representation in RN Tri kit attracted lots of positive comment, and
there was extensive Service participation, particularly from the RAF, but including the police, fire service
and Army. It is understood the RAF hope to make the Outlaw an interservice long distance event and this
is supported by event organisers – it would make a superb venue if this comes off.
The Athletes
The RN athletes who attended and their race times are below, followed by their individual accounts of the
event.
The Results
Name
Lt Cdr Eric
Wrennall
Lt Fergus
Walker
Lt Nick Cross
Lt Olly Nokes
Lt Cdr Jamie
Mitchell
CPO Shawn
Gimbert
Age
Grp
45-49
Swim
T1
Bike
T2
Run
Overall
11:18:53
Age Cat
Posn
9/150
Overall
Posn /999
132
1:25:59
6:15
5:17:26
2:55
4:26:21
30-34
1:21:32
6:02
5:31:55
5:12
4:52:21
11:57:00
35/111
266
45-49
30-34
40-44
1:22:10
1:26:18
1:31:45
8:12
4:49
13:32
6:42:15
5:45:25
6:23:56
14:47
5:46
11:12
Injured
4:15:41
5:42:46
DNF
11:37:56
14:03:10
DNF
20/111
166/234
DNF
181
690
40-44
1:17:44
5:57
5:51:35
4:43
5:03:32
12:23:29
90/234
341
Lt Cdr Eric Wrennall – DEVFLOT
After completing my first IM in Wales in 2012 and exceeding all expectations, I immediately set my sights
on improving my preparation and race time. Given the reputation of the Outlaw and its fast course potential
it was an obvious choice, but meant signing up the day I got home from Wales (to the disappointment of my
long suffering Tri-widow who thought there might at least be a short break from training). I did take that
break and began thinking about where I could improve; swimming and running injury prevention were the
target areas. Being hugely negatively buoyant and lacking any rhythm or coordination in the water, my
efforts in the pool and open water had little effect, but reading and adopting the visualisations in ‘Chi
Running’ by Danny Dreyer did amend my running style and I have not had a calf cramp or running injury in
2013! This allowed me to use the Paris Marathon as preparation (my first stand-alone marathon in 28
years and a PB) and really established a sound aerobic base. The excellent Warm Weather Training
Camp in Cyprus with RNRM Tri was a well needed boost to cycling hours following the fairly dismal winter
and the equally well organised RN Cycling camp in HMS RALEIGH provided more of the same but with
more challenging environmental conditions. I cannot recommend highly enough the benefit of concentrated
training with like-minded individuals and support from the highly experienced and friendly coaches we have
in RN sport. Preps were also meant to include Marazion middle, but when the swim was cancelled due to
low water temperatures, I declined the opportunity of a long distance duathlon! The rest of my preparation
used Don Fink’s guide and the accompanying spreadsheet adapted to fit round regular sessions with my
local Tri, cycling and running clubs, along with the odd long distance sportive for interest. Open water
swimming was facilitated by my proximity to Plymouth Hoe and a couple of tri buddies from work who didn’t
mind a 6am dip a couple of times a week.
I managed to stay disciplined over my taper period but took the opportunity to swim in the Regatta lake the
day before the event for familiarisation (and to check out the warm water)! Pre-race day was relaxed due
to arriving early, nice weather and good organisation, but in hindsight I spent too much time on my feet in
the heat and, because some family had travelled to watch the race, we went out for a meal and I stayed up
too late, but it was a welcome distraction.
Race day can often throw up a last minute hiccup and mine was when my gearstick became detached as I
left the car park in Nottingham some 6 miles from the venue. With my 12 year old T4 van stuck in third
gear (it could have been worse) I nursed myself through countless traffic lights and arrived at the venue in
reasonably good time; the van had to wait until after the event for the RAC man and his temporary repair – I
still had some prep to do. Drinks bottles on bike, food into bento box, obligatory visits to the Portaloos and
the usual tyre checking faff and it was time to get in the water. I opted for the rear of Pen 1 for the swim
start as it was at least 20m shorter than where I should have started in Pen 4 given my predicted time, so
after the klaxon went I waited a minute for the pen to clear and then set off at my relaxed pace – my
isolation was short lived as swimmers from the other pens soon engulfed me, but just as quickly many of
them passed and I settled to the task in hand. Thankfully, it was an uneventful if slow swim and I exited the
water at 1:25, some 15 mins behind where I would have liked to have been. The bike was a much swifter
experience and once settled, I started to work my way through the pack, picking off hundreds of riders as I
went. With a ride time of 5:15 and an average speed in excess of 21mph, I was satisfied with the ride and
hopeful of achieving my sub 11 hour target time. Support during the ride was excellent with lots of
marshals and well stocked feed stations – supporters were a little thin on the ground, but this is perhaps
because many remained at the lake area throughout providing excellent support for the run.
When I started the run, I knew it was hot, particularly having lost the self-generated wind from the bike, but I
was not prepared for how debilitating I was to find it. I aimed for 8 min/mile initially, which is ordinarily quite
comfortable, but after 3 miles I was exhausted and was stopping way too often. There were more than
enough feed stations and I recognise now that I was taking too many carbs when water would have
sufficed for many of them. The result was not knowing whether I was going to vomit or faint and it became
a simple matter of one foot in front of the other until it was over. I felt my target time slip away and then my
PB was looming – surely I could not be slower than Wales on a flat course? In the end, I managed to beat
my PB by 9 mins and I was glad it was over. Post event activities were well catered for and it was very nice
to be re-united with the family, even if it was in the car park waiting for Mr RAC!
I may go back to Nottingham for some unfinished business at some point – it is well located, well organised
and has the potential to allow fast times; on the day, the heat got to me, but that is racing – it could easily
have been a mechanical or a stomach upset or strong winds – fair to say it was the same for all, so those
that went faster coped with the conditions better. On relaying the story to a friend at my Tri club I said that
I’d had a good bike, but was disappointed with my run – his wise words were that if I underperformed in the
run, I had not had a good bike, and on reflection I may have put a bit too much into that leg. As for next
season, I abandoned my aim of doing IM Switzerland when I learned the 2013 race was held in 35 degree
heat and the lake had become so warm that wetsuits had been banned – once bitten twice shy with hot
marathons. I have a place for IMUK14 at Bolton instead and hope the hills of Devon and Cornwall will
provide appropriate preparation for the lumpy course up North.
Lt Fergus Walker – FOST Devonport
September 2012 and I’ve just joined my first shore appointment. For many people, this may reflect what
they were like; I was overweight and I still smoked on occasion. I really had no idea what I was going to do
about it – just that I didn’t like it. Jamie Mitchell, worked out of my office for a couple of weeks and
persuaded me to go to circuits, which I absolutely hated. I didn’t hate the circuits themselves, more that I
wasn’t able to do as well as I would have liked. I started to run with the dog in the mornings, progressing
up to about 6-7 miles (although I was knackered after that). In October, Jamie told me about a sprint
distance tri that he had entered, which sounded fun, so we both challenged each other to have a go at an
Olympic distance even in 2013. The only problem I had, was I hadn’t swam in 4 years, I didn’t own a bike
and I was still drastically unfit. First thing to go was the smoking; that was surprisingly easy as my running
got much faster very quickly and the weight was really starting to come off. I was running 5 times a week
with the dog and swimming 40-60 lengths in the pool 3 times a week. Then I bought a bike in January as a
present to myself for my 30th birthday. Plymouth can be pretty rotten in January, but I absolutely loved
getting out and about on Dartmoor. Between a small group of us, we worked up to riding 30miles to begin
with, then later up to 60 and by April, I completed the Dartmoor Demon Sportive, which was 95 miles, with
over 10,000 ft of climbing! I became plagued by running injuries (metatarsals, shins, knees) so I was
plugging in the miles on the bike and in the pool.
Shortly after the sportive, I had just finished Andy Holgate’s book (Can’t Swim, Can’t Ride, Can’t Run) and
felt inspired… Jamie and I had both discussed this Ironman concept and had agreed it was a really stupid
idea; but things were about to change. We came back from a training ride and I checked my email. The
Outlaw triathlon was offering up another 300 places to willing victims. I phoned him and we both agreed it
was completely bonkers, but decided to go for it anyway. How 10 minutes of madness can affect your life!
Then came a very unstructured and relentless training regime. I have a 1 year old, so family life remained
my priority, but I still managed to get in at least two training rides a week, some swimming (pool and in
Plymouth sound), with as much running as I could achieve. I worked up to doing the distance in the water,
cycling about 100 miles and running about 18. Unfortunately these were all individual, not consecutive!
The day before the Outlaw, it became apparent it would be hot. Hot doesn’t even describe it. I’m not sure if
I would have slept anyway. I was so nervous, but knew there was a job to be done. Got the bike racked,
then marvelled at the shear quantity of other people who would be racing.
So, up at 4am, carried out the final preparations, checked the bike, checked everything I possibly could. I
got my energy gels on my bike and christened the bike ‘stickleback’ for the day.
Then before I had any idea what was going on, it was 0545 and time to get in the water for the swim. It
was warm, but it was already obvious that it was going to be a fight to the finish. 1090 people started the
swim that morning. It was absolutely rammed in the pens. Then the horn went off and pandemonium
broke out. It was every man/woman for themselves in there.
So, I got out of the water in 1:19 and mounted Stickleback. I surprised myself as to how comfortable I was
feeling. The Outlaw course is just over the required length to be a long triathlon but it is very flat. I came
out of the water in over 500th, but finished the bike course in 204th. I turns out I overtook over 300 people!
Cycling is my strongest discipline, but there was some bloody fit lads. I have learned, there is nothing more
satisfying than overtaking an £8000 bike with a rider wearing an aero helmet and sporting a disc wheel,
when you are on a £500 bike with a £30 Halfords helmet.
Came off the bike in 5:31, which was taken from me by the huge team of volunteers, very happy with my
time, on a day so hot, on my first go, although I may have gone off the bike a bit hard. Straight into the run.
The run was hot… Very hot. It almost became a battle of attrition, just running slowly between feed
stations, taking as much water and salt in as possible at each one. There came a point, with about 10
miles to go, when my body was ready to give up. My hands tingled, I was dizzy and I simply felt exhausted.
I knew that I would never live it down if I gave up and I had done 130 miles by this point. I would never
forgive myself if I stopped. I walked for a bit, then a bit more… taking on as much fluid as possible (and a
few jaffa cakes); pressed on and crossed the line in 11:57:00. Without doubt the biggest physical challenge
that I have ever undertaken, but equally the most rewarding.
Lt Cdr Jamie Mitchell – RNSMS, HMS RALEIGH
Another iron distance virgin and, as you'll see in the report from Fergus Walker, something I kind of
stumbled into! I had always been fascinated with the distance and ever since my very first sprint triathlon in
Sep 12 I had watched in genuine awe at these people trudging around 140.6 miles. My grand strategic
plan was to have a go at a 70.3 race this year and go the full distance in 2014. Having watched highlights
of the 2012 Outlaw on C4 I had begun to think this could be my first race, and like so many others I'd also
been reading 'Can't Swim, Ride, Run' by Andy Holgate which had only heightened my interest in the long
course and this event. So, the Outlaw was full for 2013 and my plans were in tact, until they released 300
extra places and now I was in real trouble of succumbing to temptation. Fergus and I discussed this on one
our long Sunday rides and despite having dismissed the idea as barking mad, by mid-afternoon we had
goaded each other into entering, paid our money and Sun 7 Jul 2013 was to be my date with destiny!
On that same Sunday afternoon I decided to keep a training diary (I'd been training since I joined Raleigh
from sea in Jul 12 but wanted to be able to look back at what I'd achieved), I recorded the volume and
distance of my training unsure exactly how I should be targeting specific goals but knowing I needed to do
a lot of it. Now post event it makes fascinating reading for me and having read many magazines and online
forums my training schedule flies in the face of all the advice, no consistency and periods of forced
abstinence during sea rides (submarines are not conducive to ironman training). None of this mattered of
course, I'd paid my money, I was going to race and I was hugely excited.
I think the big difference between this and the shorter distance races is that this feels like more of an
adventure. Races are rarely located on your doorstep (particularly in Cornwall), so the weekend started
with a drive north to Nottingham, racking bikes, preparing transition bags, soaking up the atmosphere and
spending money at the expo! An uncomfortable night in a local Travelodge (frequented by stag & hen
parties as well as wannabe Outlaws) preceded a 4am alarm call and forcing myself to eat some breakfast.
Once in transition I tried to resist fiddling with my bike setup, other than to check tyre pressures and add my
bottles. Into the wetsuit and very quickly we were all getting into the water. I was grateful for a short warm
up and the opportunity to acclimatise. The water temperature was given as just over 20 degrees and felt
very pleasant. I'd decided to get into pen 3 (circa. 1hr 30mins) but a mass start consisting of 1090 people
is not something I've ever experienced before. As the claxon sounded I reverted to my favoured breastroke
as much of a survival technique as anything else (I wasn't the only one). I was determined to do myself
justice though and break into to some front crawl but I couldn't seem to find any 'sea room' and I'm not yet
accustomed to this washing machine affect. Being in a purpose built rowing lake their were some useful
lane and distance markers all the way along the course, and it was at the 800m point that I finally allowed
myself to begin swimming front crawl. My confidence grew and I didn't break stride for the remaining 3km,
finally getting out of the water after 1hr 31mins (bang on my target). I took my time in transition (having
allowed a generous 15mins in my race plan) and was on the bike at about 1hr 45mins since the swim had
started.
The bike started well, not going mad but passing lots of people (all of whom are clearly much better
swimmers than me) and I was really starting to enjoy myself. I'd invested in a new TT bike (Planet X
Exocet 2) just a few weeks earlier and I admit I'm still getting used to it, but I love it nonetheless. I was
through 100km in just over 3hrs and sticking to my nutrition plan; alternating gel and energy bar every
30mins, water bottle at every feed station (30km intervals), to which I added a High 5 electrolyte tablet and I
started eating half a banana at each feed station as well. I felt good. A low point came between 110 and
140km, fatigue started to set in and my average pace was slowing, but I was easily on target to break 6hrs.
Then, with just 20km to go and having spent 5hrs in the saddle, rear wheel puncture! What ensued was
the most torturous inner tube change anyone will ever have witnessed. My hands were in bits, it was
incredibly hot, fairly new bike and I just couldn't get the tyre off. To cut a very embarrassing story short, I
clocked 38mins from pulling up to getting back on the bike! Some harsh lessons to be learnt there and I
came in after 6hrs 23mins on the bike and into T2.
T2 was a little quicker than T1, just 11mins but I needed a moment to get over my puncture disaster. Out
on to the run and this is where I learnt everything about myself, shortfalls in my training plan and just what it
takes to complete an iron distance triathlon. I've never run a marathon before, in fact running didn't feature
nearly enough in my training and 23.3km (I need to be precise) is the longest distance I managed to cover.
So, 42.2km in searing mid afternoon heat having done the other bits as well wasn't ever going to be quick.
Plenty of others were walking / running / shuffling and for 5hrs 48mins I did pretty much the same. But
when that final lap of the lake began and I could see the finishing chute loom ever larger I felt 'epic'.
I had targeted 13hrs in the build up to the race and with hindsight I don't think that was unrealistic; the swim
went to plan, the bike would have been much quicker save for that puncture, but I had massively
underestimated the run and of course we were enjoying the start of the heat wave. 14hrs 3mins 10secs is
what it actually took me, and I'm very proud to have completed my first long distance event. What have I
learnt? Training, I am now putting together (with the help of all the magazine and online advice that's
available, for free) a structured plan that will take me right through the winter, including some very targeted
goals, I need to have patience as well before I see the results. Swimming technique is on the list (motivated
by my 8 year old daughter who is fast becoming quite a swimmer and putting me to shame), running will
feature much more heavily, cycling I've always enjoyed and we benefit from the rolling hills of Dartmoor and
Cornish countryside so no excuses there, also core strength and flexibility will help enormously. What's
next? As I write I completed the Plymouth triathlon last weekend (bit close to the Outlaw but my planning
this season has also suffered from some over exuberance), London at the end of July and a break for
summer leave. I'm just loving my new found sport, hobby and excuse to spend money. Next year I want to
target 2, or perhaps 3 iron distance events. Part of the adventure I mentioned earlier I hope will take me to
one the iconic European events such as Lanza, Roth or Austria, what better way to spend a few days away
than to include a quick race! I am officially hooked...
Lt Olly Nokes – MWS COLLINGWOOD
After finishing work on the Thu I finished packing (and gluing tubs on the new Planet X 50/50 wheels),
completing my final preps Fri AM as I had been training to sleep and wake early ready for the big day. I left
home at 0930 and drove to Holme Pierpoint (A34, M1) to register by 1230. A quick look around the expo –
not on the scale of the London Marathon – and then we set off to find our hotel. We stayed in the Jury’s Inn
for 3 nights using the Outlaw offer. It was really good, the room a good size for 2 and a 2 year old, a bike
and countless bags!
On Saturday I was up early and went to the venue to ride around the lake on my new tubs! They felt okay,
not that I knew what I was looking for. I went to the early brief which over ran by nearly 30 min although
there weren’t too many silly questions. We then had a Royal Navy Triathlon Club photo before I racked my
bags in the transition tent and then got my bike.
I went to bed early, although I kept needing the toilet. Not sure I slept much. I felt tired at 0330 and I am
used to getting up early for early watches on the bridge of a ship. I made a gluten free porridge pot for
breakfast with some belvita biscuits, a double shot instant coffee, Tropicana orange juice and then took a
500ml bottle of SIS Go to sip over the next hour and a half.
I dodged the drunks and got my car out of the hotel car park luckily having removed it from the locked area
the night before. I arrived at the venue by 0430 and was rewarded for my keenness with a parking space
as far away from the start as possible in car park 2. I put my 2 x 750ml bottles on the bike one loaded with
10 High 5 summer fruit gels and the other High 5 Zero. I nervously pumped my tyres up to 150psi hoping
they wouldn’t pop as the heat took hold. I put my watch on my home made HRM holder (patent pending)
and headed to the change tent.
The Race: I panicked when I couldn’t find my wetsuit and swore before being told the change bags were in
the other tent… aaahh that’s how it works. It was now about 4:50 and many were in transition playing with
the bikes so I took advantage of the short toilet queue before getting ready. A layer of factor 50 followed by
baby oil and vaseline around wrists, ankles and neck would hopefully ease my extraction from the rubbery
prison. My HRM on, I zipped my trisuit up and tucked my goggles and cap into my suit. I made sure that
the legs were half way up my calves so the body and shoulders of the suit fitted well.
I queued again for the toilet (0520) and this time the queue was substantial! Formalities out the way I
zipped up my suit, first time without assistance. Goggles and Cap on I met some other Navy triathletes and
we chatted before being allowed into the water.
The Swimming Bit: It was lovely! 20 degrees vice the 12 of the Solent made a big difference to my
confidence. I could put my face in and breathe as I was used to in the pool. I had a wee (again) and was
ushered back into the pens. Now having read many other accounts it would appear lots of weaker or less
confident swimmers lined up at the rear of the faster pens so they didn’t get kicked or punched and so
could swim in clear water. The result was a fairly empty 4th pen (90 min plus) which I joined at 1 min to go!
A quick shout of “it’s not a knitting club” brought a titter before a disjointed echoing countdown and then the
klaxon which we all knew meant go! I was fast and perhaps a little too fast for the first 5 min but it didn’t
feel too bad and although I knew there were people near me I was at their pace. It seemed to come and go
in waves with a faster bunch overtaking and then it was almost as if I was on my own. Approaching the
turn buoys we bunched again and I guess I’d been swimming 40 min (no bikes out yet). A quick kick in the
goggles didn’t cause pain but did unseat them and I struggled to get a seal throughout the remaining
1800m. I stopped 3 times to position my goggles. I had tried to do it treading water but got ploughed down
so moved to the edge and stood up. They kept leaking and I struggled to get a rhythm but when I did I was
moving well completely missing the 500m to go hut and only seeing the 750m and 250m marks which gave
me a real boost. I was dragged out of the water in 1:26:18 and was delighted. I guess they unzipped me
as when I picked my ‘stripper’ I was already undone. She was clearly experienced as she peeled me out
my suit quickly whilst I laid flat on my back.
Swim to Bike – T1: I felt quite quick drying my feet, putting on socks and shoes before helmet and then
stuffing my pockets with pitstop and sunscreen. Not sure what else I did for it to take 4:49 but that wasn’t
as bad as some times!
The bike (fun) bit: Everyone loves a bike ride. Don’t they? I hummed along around the lake and onto the
roads settling into a rhythm whilst watching my HR which was a little high. I also wasn’t going to eat or
drink much for 20 min as I read that is a good way to get cramped up inside. It appeared to work as I was
quite comfortable. The loops were nice and I was going quite fast with my planet X 50mm tubs whizzing
along. I almost maintained 20mph for 5hrs but eased off in last 12 miles to recover for the run. I ate
bananas from aid stations and some soreen but it was too dry and sticky. My plan had been to eat so out
of date olympics haribo but I discovered the day before that they melt in the heat! Doh! After training all
year with them I was changing everything at the last minute. I saw lots of people go backwards, I even
overtook a disc wheel!!! Very happy with that. It was a good atmosphere all round but so very hot. I saw
my family during the 2nd South loop of Car Colston which gave me a lift but I couldn’t help thinking about
my son out in the open sun. The last 2 miles were bumpy and I couldn’t help but wince every time my
carbon tubs bumped over speed humps I saw late. I rode the last 12 miles at about 16mph which lowered
my average a little but gave me some recovery for the run. 5:45 was better than I could have hoped for. I
reckon I took on about 6 litres of water and high 5 on the bike and didn’t need the toilet! The first time I
took a bottle I almost ripped my arm off though!
T2: I got changed… Thanks to the guy I sat next to who gave me a Powerade – I appreciated it later!
The run in the sun wasn’t much fun: It was just hot. I tried to maintain 8mm average for as long as
possible (whilst walking through feed stops). I managed for about 8 miles and then it got a bit a boring and
I had to walk more. After 2:30 I was at 15 miles and then sorted myself out. I got into a rhythm and paced
4:30 run, 30 sec walk. Once I reached 20 miles some 48 min later I was tired. I struggled to raise my heart
rate. 120-130bpm. I never run that slow. The heat was relentless. Some aid stations ran out of water and
the gels got too hot. The towpath was a horrible section with no shade. Around the lake I saw people
passed out in bushes and raised help at the next aid station. I realised I would finish so just tried to make it
bearable for the last 10km. Couple of blisters on the end of my toes and under big toe but at least my heel
was clear – that would have hurt. I managed a 4:15 marathon which is still quite good I realise and would
have beaten 20,000 people at last year’s London marathon.
Aftermath: It did look like a zombie film to be honest; bodies everywhere. Someone puked as I went
through the medical area and I am surprised no one was seriously injured. The race referee sat next to me
whilst I was waiting for a massage. ‘Oh no’ I said. ‘What’s wrong’ she said. I told her , ‘you’re the race
referee and you’ve just found me!’ Apparently it was for some feedback and not for anything I may or may
not have done! The chicken soup and curry was not nice but the cake was worth it. I didn’t eat or sleep
well that night but was dead by 2000 the next day! I lost a lot of weight and got a great tan including my
iron wings (finger marks on edge of trisuit where I burnt on the bits I missed).
All in all a great day and well worth it. I would do another as I know the only thing stopping me is my mind.
That’s the only thing stopping you too.
Thanks to everyone who sponsored me. The money has gone to a great cause and you’ll be glad to know
it wasn’t easy and I suffered for your fundraising.
CPO Shawn Gimbert – RNAS Culdrose
This race had been on my radar for a couple of years having read great reviews. I always wanted to do
another Ironman and having completed Ironman Germany in 2008 in 11 hours 35 mins I felt I could achieve
a sub 11 hour time at the distance. At nearly half the price of an M Dot race I decided this was
the A Race for my 2013 season. As I entered the finish line I punched the air with joy as a camera man
ran with me and asked me how it was out there. I think I told him it was tough! I was elated as I grabbed the
finish tape in 12hours 23mins. Once through the finish however, things took an interesting twist. I was
naturally concerned that my breathing hadn’t been right throughout most of the run and my chest was sore
so I took myself off to the medical tent. Now in hindsight it was probably not a great decision to tell a
paramedic that I had chest pains having just completed an Ironman! Before I knew it I was being whisked
away in an ambulance to hospital with a suspected heart attack. Luckily for me the on duty doctor was exNavy having left the service recently and once he’d clocked my Navy race kit I was looked after swiftly.
After a bit of banter and a chest x-ray later I was discharged with some antibiotics for a chest infection. I
was impressed that I hadn’t been told to come back tomorrow or been prescribed some Brufen! I was
picked up by friends and made it back to the Travelodge just in time for last orders and a well-earned pint to
celebrate my last ever Ironman.