Ironman 70.3 Switzerland 2008

Report by Adam Zavalis

Swim - 1900m / 1.2 miles - water temp 15.7degrees with a stunning backdrop of pure Swiss Mountains...

After being bashed, pulled and generally swam over in Singapore last September I didn't make the same mistake twice as, rather than start in the middle of the pack, I started on the 3rd row on the right hand side and quickly found clear water. I got into a rhythm, my blueseventy wetsuit gliding through the water (...if you invest in any kit then try on wetsuits at tricentral in their endless pool as that session saved me carrying an extra few kgs of water all the way round the course..) and all my training with the club at Moss Side on Tuesday nights, and occasional Saturday morning, was beginning to pay off as I felt strong and relaxed (thanks Dave Q, Paul and Karen). Turning at each buoy on my left I was pleased that I was minimising covering any further distance than I had to and exited the swim in 33mins30secs -a new pb! Transition was a long run up the ramp and onto the football field of 1600 bikes - I'd traced my steps prior to the event and knew that a right turn at the women's loo followed by a stop on the 'halfway line' was where I'd find my bike! A reasonably quick exit from the wetsuit, on with socks, sunglasses and the new aero helmet that my wife had bought me as a present for the race and I was away....

Bike - 90km / 56 miles

Starting the bike after 37.5 mins I was in a reasonable shape for a decent time. This was my first race on my Planet X Carbon 50's on the Felt B12 and with the first 10-12km all pretty flat I could find my biking legs and get ready for a long day...Spinning at 21mph I felt OK but was being passed by dozens going at 25mph+! after 12km you hit the first hill, 'witches hill', and I wasn't ready for this...I kept telling myself the sessions in the Macclesfield forest and over Pott Shrigley would help here as I tried to visualise the famous Tour de France climbers but it was all I could do just to stop felling sick and actually get up the hill! Having passed the crowds with their cowbells and the village music I made my way onto the next hill, 'Heartbreak Hill'. Here the organiser's had thrown in an extra little climb with a 20% gradient but it was nice to hear the steel drums of a reggae band as I approached the summit - was I in St. Croix or Switzerland..?!... after the 10k+ of climbing you get your rewards - about 10k of steep descending! Getting up to speeds of 42mph I was trying to do my usual Forest Gump style calculations...if I only averaged 10mph climbing...then if I manage 30mph+ descending then I should be on track.....the final 12k+ is relatively flat and then you get to do it all over again! On the second loop I felt stronger on the hills but then slowed a little on the last 20k so ended up with 2 laps of 1hr27 and 1hr29 for a total bike split of 2hr56mins. Into transition I was happy to get off the bike have a quick drink and then on with the shoes, fuel belt and cap - it was now 28 degrees..! Would my winter training pay off and would I be able to run most of the way or with this heat would it be like Singapore and end up being a long haul to the end...?

Run 21.1km / 13.1miles

Started off felling great and was passing a few people - which doesn't happened very often - and got into a comfortable 1hr50min pace - equivalent to my pb for a half! - then at 7k my legs started to slow and it was payback for going too quick. So I remembered the legends like Dave Scott and Mark Allen, "tell yourself you're doing great, focus on your stride, start counting, anything to shut out the negative thoughts" - and it worked.... I concentrated on the km markers, the guys in front and making sure I was fuelling correctly - a couple of powergels and for the second half of the run I got my annual treat - flat Coca-Cola! Having passed half way in 56min I knew that to break 5hr30 I'd have to run at the same pace and having slowed to 9min+ miles I knew this wasn't going to happen so the goal now was to keep going, not to walk (apart from up the 64 steps from the lower part of the old town to the Church which was thrown in on each of the 2 laps!) and to make the finish line...

Having seen my wife in the old town, and given a quick smile for the camera, I knew I was only 7-8k from the end. But those last few km's are on an out and back loop along a tow path to a small stadium where with one final lap of the track and you head back for the final 3km - all in all a long slog. Up the ramp at 20.5km past the final drinks station and then the final turn, past the grandstand packed with athlete's friends and family and after a quick look round I knew that with a final sprint the Olympic title was mine.... (well it was hot and I was ready for the finish line..) but crossing the line I felt great and had finished in 5hr34mins (HM in 1hr57) to knock a whopping 41mins off my time in Singapore last year so I was really pleased.

After the awards ceremony, went to bed at 9pm - very tired and already dreaming of how I can knock another 20mins off my time in the next year or two...although with the baby coming I said I wouldn't be training as much next year....but you know....if I get up at 5am, train early and then be at home in the evenings I'm sure I can fit it all in.....hmmm... maybe not...

All in all a great race, well organised and for you speed demons out there I'd suggest it's a pretty quick course (as long as you like the hills....). Oh and Switzerland isn't bad either.

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