IM 70.3 World Championships 2009

Not only the final race of the year, but also the biggest one. Finally, after 11 months of preparation, roughly 460 hours of training and 16 races it was time for the Ironman 70.3 World Championships in Clearwater Beach, Florida. Training conditions and preparation prior this event was not the best with a cold and rainy October in North Germany, but the last races gave hope and boosted my confidence for a decent placement.

Tanja and I left rainy Hamburg a week before the race to be able to acclimate to the conditions in Florida and enjoy the excitements of Orlando’s Theme Parks. With temperatures in the low to mid 20’s and an overcast sky the weather felt much better then expected. Mainly the influence of Hurricane IDA, which cruised in the Gulf of Mexico, changed the conditions around central and west Florida.
Strong winds and lower then expected temperatures continued throughout the final days prior the race. Pre race swimming in the Gulf was cancelled and biking seemed to be much tougher around this flat territory then usual. High waves and strong currents made a start in the Gulf impossible, so that race organizers finally decided for a save and “maybe” faster swim in the calm Bay of Clearwater.

On Friday morning the wind calmed down and the sun came out to give us a first outlook for Saturday’s race. Temperatures climbed into the high 20’s and I got a first feeling for winters in Florida. Furthermore, a regular Pre Race preparation on Friday with a 20 minute swim in the bay, followed by a 45 minute bike ride and a 20 minute race pace run. Once the body was ready for the race and its last 20 hour recovery, it was time for a last bike check and the bike check-in later this afternoon.

The official bike check-in was well organized and didn’t waste any important time for recovery. Each athlete was accompanied by a volunteer to arrange their bike and transition bags in the correct spots. An early pre race dinner, of course lots of pasta, was held in our wonderful condo overlooking the Bay and Gulf of Mexico. The Condo couldn’t have been any better and with a former guest Miranda Carfree, when she claimed her 2007 title in Clearwater, we seemed to surround ourselves with the right people. Everybody seemed to be very excited about tomorrow’s race, not only Ron (AG 50-54) and Horst (AG 35-39), but also the entire support crew that followed our mission to Clearwater Beach.

Race Morning

It was 4:45am when my alarm clock kicked me out of bed, way to early with an expected start at 8am. However, transition opened from 5am to 6:30am, with the change of the swim location and the time trial format start a good decision if I don’t want to be rushed. Of course, I was the last one. Ron was hardly able to sleep at all and Horst was chewing on his Cliff Bar when I walked into the kitchen at 5am. We left the Condo at 5:30am, checked our bikes for the last time, placed our bottles and prepared for the time trial swim start.

The Swim

Right on time, 6:45am the gun went off for the Pro Start followed by all age groups in a time trial modus. Every two seconds an amateur athlete was sent over the timing map, starting their race for the World champion title. My start was moved up about 20 minutes, placing myself in the middle of my age group. Of course, it would have been nice to jump into the water first; claiming to be the champ for about 100 meters. However, my swim tactic was a little more passive, trying to catch some fast feed for legal drafting.
It was a calm start swimming straight into the rising sun and finding a rhythm while swimming in very small groups. Once I arrived the first buoy, turning left, I was able to find a fast group coming from behind. Finally, my pace picked up, but staying in control knowing it’s not a 2 hour race as usual. Averaging 1:23, per 100m and finishing the swim in 26:28, 49th fastest amateur, was better then expected and calling for a great day.

Transition I

This has been my strength this season; fast transitions don’t win a race over this distance but help moving up in the ranking. My bike bag, which I had placed the night before, was easily spotted and my bike was also placed on the corner of my age group rack. 2:50 minutes was a fast and well accomplished transition, without any problems.

The Bike

Leaving transition and starting the bike course towards Clearwater, it was my main goal to be safe and finding a rhythm. Roads and corners coming out of town were very narrow and though to control. Just like the swim, I had no problems and was able to find a great pace after the decent from the bridge that connects Clearwater Beach and the main city. This bridge looked massive, wasn’t a problem on the bike, but should come into consideration later on the run.
Just after 20 minutes on the bike I started my planed nutrition and water intake. After stomach problems and some bad decisions at Ironman Switzerland earlier this year I have learned from these mistakes and focused on gel intake as well as water as the main fluid intake. Every 25-30 minutes I popped a Powerbar Gel with roughly 150-200ml of water.
It was a flat and super fast bike course coming towards the turnaround; 58:31 for the first 40.5km were much faster then anticipated, but no chance to slow down. No more wind or wind gusts from IDA that could stop my pace of over 40km/h. Of course, I had planed a controlled bike segment for a fast half marathon at the end, but the pace, weather and conditions felt amazing on this course.

First groups of riders formed once I got back on the Highway riding towards Clearwater. It was tough to ride on your own with athletes staying on my rear wheel, or quitting their pass while next to me. Several draft penalties were called around me, but I was able to stay out of trouble, especially after the disaster in the last Regional Liga Race. Couple attacks to drop the group did not work so that I decided to drop back into the group, leaving 3-4 bike length in-between the riders and safe some energy before the run. Climbing “The Bridge” for a second time and cruising down towards the second transition felt great. A spectacular view over the intercostal waterway, Gulf and the crowd coming into Clearwater Beach. I finished with a bike split of 2:09:34 and an average of 41.7km/h. It was hard to call a current placement in my age group, but I knew it had to be in the Top 10. Now, after checking results and adding my swim, transition and bike splits it looks like a Top 5ranking in my age group coming into the second transition.

Transition II

Just like T1, I had now problem spotting my run bag after a volunteer took my bike. Changing into my running shoes, changing sun glasses and grabbing a running hat, all in 1:59 seemed like a decent transition time. The weather changed into the first hot and sunny day this week calling for tough conditions, at least for us Europeans.

The Run

Easy, do not over pace, save some speed for the last 5k and take it easy for a while. These were my thoughts coming out of transition and running towards “The Bridge”. Well, it felt easy and my adrenaline as well as support crew made it look easy up the bridge towards the turnaround. 4:10 minutes average per Kilometre wasn’t spectacular, but seemed reasonable and called for the planed sub 1:30 run split. I had teamed up with another German competitor and we were able to run shoulder on shoulder for the entire first 12k. We were both pushed through this partnership and none of us planed to leave the other. Coming through the 10k mark under 41 minutes was still good, only dropping a few seconds in the pace.

Once we passed the 12k mark and coming up to “The Bridge” for the third time on the run, I had to let him go. There was no sign of fatigue before, but on the bottom of the bridge I had now power left to keep this pace. Frustrated and in pain I kept moving forward but lost several positions. Why? My run form prior this event was spectacular! Did I bike to hard, was it the heat, or… what is going on? Finally reaching the top of the bridge I was able to see that I have lost roughly two minutes just on this climb.

It was tough to focus past this point, but I still had a sub 1:30 run split in mind. My splits dropped to 4:40 per Kilometre and I couldn’t call this a race anymore. I started to enjoy the scenery, weather and great atmosphere losing more and more focus and my goal of 1:30.
Once I left the bridge for the fourth and final time I knew it was time to ignite the final boost. Surprisingly I was able to run the last Kilometre in sub 4 minutes and took a heart to reach my overall goal time. I did finish the run in 1:33:19, 4:25minutes per Kilometre average and crossed the finish line in 4:14:08.

Final Thoughts

I am very happy, I have reached my overall goal time of sub 4:15 and placed 25th in my age group 25-29 at this years world championships, 112th amateur in the world and 177th overall. Of course, considering my swim and bike performance I could have placed much higher. However, considering this year’s move to back to Germany and all outside influences I am more then happy to beat athletes that train 10-15 hours per week more then I do. I know I have room for improvement and a Top 10, or even Top 5 finish is not out of sight. An amazing atmosphere in Clearwater, great race organization and a wonderful support crew made this event to the best of my career. Thanks’ to everybody that has been involved and thanks for all the support that I have received on my way to Clearwater over the last 11 months.

Clearwater Update #2

Now, just 3 days left until the biggest race of the year. Race preparation and travel arrangements have been perfect. Tanja and I have been in Florida since Saturday and were able to enjoy Disney in Orlando, the beach in Clearwater and electrifying atmosphere around the race site.

Do to the storm in the Gulf we have had some heavy winds and big waves around the Bay. Swimming wasn't possible so far, but Ron and I took the time this morning to ride parts of the bike course.

Since qualifying in Austin, Texas last October I have trained about 460 hours and participated in 16 races in preparation for this race.
So far it’s been my most successful season and hope to finish the year with a great race in Florida. Training has been good and my running form has finally turned around. Cycling has been tough with the weather and time change in Germany, but the performance from earlier races makes me feel very confident on this fast course.
Above all, the last 4 weeks coming into this race were very thriving and gave me a mental boost. Winning the the Stadtpark Marathon Relay with the guys felt very good, followed by my first half marathon win and a first place at the Eulen Cross Duathlon just a week later.

I am ready to race and hope to represent Tri-Michels Hamburg in a good style.

Countdown to Clearwater

Just 9 days left till the biggest race of the year!!!
Bib numbers and starting times have been published:
Thilo #1599 8:00am (CET, MEZ 14:00)AG 25-29
Horst #968 7:30am AG 35-39
Ron #339 7:00am AG 50-54
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