New treatment. New me?

In the context of everything else going on at the moment, yesterday was relatively unremarkable. But for me, it marked the first change in treatment for my haemophilia in 30 years.

For the first time yesterday, I treated myself with a new, extended half life (EHL) product. For 30 years I have been treating myself with recombinant (man-made) Factor VIII. I inject this 3 times a week and over the last 10 years or so, since I’ve been running and training, I have almost always treated myself on the days I run.

Now that I am on EHL, I will only have to treat myself twice a week. Not a huge change, as it means only one less injection a week. But that’s four a month and 48+ a year. I’m sure my veins will be grateful.


The biggest change I anticipate, will be the mental adjustment. Many people with haemophilia and parents talk about “safe-days” in other words, the day they treat on: that’s when they feel at ease to be the most active, play football, run etc. On the other days, people moderate their behaviour because they don’t feel as well insured from potential bleeds.

My biggest challenge will be to decide which day of the week I want to take my second dose. On Sundays I tend to go for a long run, so I will ensure I always treat on that day. I will then need to treat again midweek – Wednesday or Thursday. Often my work schedule dictates which day I run. If I am away from home for example, running is easy as I can pop out the door from wherever I am and get some miles in. So I may end up adjusting when I treat, with when I run.

However, at least once a week, I will want to run and not have injected that day. That is the unknown for me. How will I feel afterwards? Most importantly, how will my ankles respond…

I treated and ran yesterday for the first time with EHL. Today, my ankles feel good. Better than usual maybe. But I didn’t’t run as long as I usually would because I’d been able to do two longer runs in the week, due to the current situation. I did do some harder efforts though, so it’s encouraging they are feeling okay.

Those of you in the haemophilia community may be surprised that I am only now moving over to an EHL. They have been around for some years. And of course we are now in the era of gene therapy. So why now? Why not sooner?

There are many drivers of change for people with haemophilia. For me, the most important one is, what is right for the individual. As Chair of the Haemophilia Society, I have the advantage of attending many conferences and having a good knowledge of what products are available and thus what options are open to me. I feel I’ve been able to make an informed decision in conjunction with my haemophilia centre.

The reason I decided to change, was timing. I had previously been offered the opportunity of going onto a trial for this product, but declined. Over the years I have been on several trials, but this time, I just didn’t feel able to. Partly because I live in Yorkshire and my centre is in London. Trials are rightly demanding. They require a lot of time attending the centre, or being available for blood tests, so the best possible results are available to evaluate efficacy and safety. I didn’t feel able to dedicate the required time to doing it over the last few years. I know others have and to them, the community are hugely grateful.

Having treated myself for a few weeks on the new product, the next logical step would be to have a pharmacokinetic (PK) study done. This is in essence a series of blood tests, to see how long the product remans in my body. Everyone is different and so this would give a picture of the half-life of the product and how long it takes generally for my body to metabolise the treatment. With EHL products, the main change has been to add a particle which prevents the body breaking it down and therefore remains in the body for longer.

With the current restrictions on movement, who knows when I will be able to do this. It clearly isn’t urgent. Being at home gives me some routine and therefore a good environment to “test” how my body responds to it. I’m able to train more at the moment, due to not being away from home.


As many of you know, my goal for the year is/was Ironman Wales in September. Many Ironman races are being cancelled at the moment, so I have no real sense of whether this race will take place. One focus I’ve always had is simply the training. I’ve always ensured I enjoyed that. I do this for fun. (I know, I know – 140.6 miles of torture is not generally considered “fun”) A few years ago I was being coached and I didn’t enjoy it. It meant I couldn’t train as much with my friends. So I cut that out. They say it’s sometimes better to travel than to arrive. I’m enjoying the travelling at the moment. Even if I don’t know the final destination.

Last week enabled me to do quite a lot of training. I got in a total of 11 hours, made up of 4hrs running, 2 hours in the gym and 5 hours of cycling.

This week will be my first week of training on EHL.

The hope is, of course, that it will give me better coverage generally and more flexibility to live and train without treating every other day or so.

Time will tell.

I’ll keep you all updated.


One last hurrah – Weymouth 70.3

Firstly – thank you. Thank you to all those people who read my first blog. Secondly, thank you to all those who messaged me publicly and finally sorry. Sorry it’s taken me so long to get round to the next one. It’s been almost finished for some months. I’ve just not got round to it. I want to blog more in 2018. But before I do, the final instalment of 2017.

It had been a long season.

I started formally training for Frankfurt on 28th October 2016.  I’ve had a structured plan from a coach throughout and before July, I missed 5 sessions over 8 months.  Each week I would complete at least 3 swim, 3 bike and 3 run sessions alongside 2 strength sessions – so 11 sessions – sometimes more with brick sessions in the lead up to racing.  I committed 100% to Frankfurt.

What possessed me then to enter Weymouth 70.3 on 17th September 2017?

I’m really not sure.

My last 2 Ironman races took place at the end of July and the end of August.  Zurich in July was my first ever Ironman.  There was no way I was ever going to race properly after that in 2014.  Copenhagen was late in the summer and I was ready to race that about a month earlier.  After a months recovery it was the end of September and the season was over anyway.  So this time, I suppose I was looking for something to fill the summer months after Frankfurt.  Walks in the Yorkshire Dales, days out together, rest – I can hear Mrs Smith already suggesting alternative options.  My alternative options obviously included racing.

I did have some time off – honest!  I didn’t ride my bike for at least a week and I didn’t run for about a fortnight.  Clare and I went to Mallorca with our neighbours who are both very active.  I hired a bike and rode a couple of hundred kilometres with Chris.  He dragged me up Sa Callobra – for no apparent reason other than it was there.  A bit like why people do Ironman I suppose.

I went for a couple of swims in the sea with Pauline – Chris doesn’t swim!  We found a lovely bay for the last morning and had a great swim there.

Once back from Mallorca, I had a couple of weeks doing my own thing.  The first week was very easy and I did some bits around the house which had generally been ignored whilst in full-time training mode.   The second week I started back training properly with a good amount of swim/bike/run.

Unfortunately I never really got out on my TT bike again before Weymouth.  You’ll remember from the Frankfurt blog that I broke one of the elbow pads on the bars.  It took me 6 weeks to source the relevant part and have it fitted.  It seems 3T – who are based in Italy – simply shut up shop for 2 weeks and head off on holiday.  Who can blame them?  It wasn’t a real problem considering how much I had ridden it before Frankfurt.  I still managed to head out on the road bike a fair bit.  The main annoyance was that I couldn’t put it on the turbo as I had before Frankfurt, so I had to go to the gym to do some sessions.  I worked quite a lot during August so training twice a day along with 2 hours of travel and work proved quite exhausting.  I’m not sure how I pushed through, but I did.

One of the reasons for doing Weymouth was that I knew quite a few people racing.  I went to Mallorca at the start of the season with Rhea who I raced Frankfurt with.  Some of the team she trains with were racing Weymouth and my twin Stuart was racing as well.  My best friend Kev and Liz were also planning on coming as Kev has family in Weymouth.  So a nice group trip to finish the season off – at least that was the plan.

We hired a house through Air BnB in Portland, just to the south-west of Weymouth.  Kev, Liz, Clare and I set off for Weymouth around 12pm on the Friday to drive down.  SatNav said it should take 5 hours or so.  9 hours later, 3 stops, a crash on the M62 and we were in Weymouth.  Rhea was staying at the house too and she had a much smoother journey from Kent.  Happily for us, she had arrived, been food shopping and cooked dinner for us all when we arrived!  After a good catch up, some food and wine, we headed for bed.

Friday had been a rest day, and Saturday was a short day, just ticking over before the race on Sunday.  I went for a swim in the sea at Weymouth about 500m along the beach from the start point.  Kev joined me (never go open water swimming on your own kids – seriously!).  It was like a pond.  Perfect conditions.  We swam at 7am – the same time as the race started, to try and mimic race day conditions.  This should be fine I thought.  It was a bit cold, but I’d swam in worse.  A hot chocolate on the way back and it was time for a very short brick session.  The other 4 nipped off to the local parkrun for 9am.  Meanwhile I got changed and headed out on the TT bike.  There was a nice long straight road linking Portland to Weymouth so I rode up and down that a few times.  Headwind out and tailwind in the way back.  My hip-flexors felt a little sore, but then I had been sat in a car for 9 hours.  A quick run off the bike and I was all finished.

[Saturdays millpond]

I packed my rucksack with all my bits for the race and put the bike on the car before heading into Weymouth to register with Clare and Rhea.  We dropped Kev and Liz off to see family and then went to find the race briefing.  The race briefings were at 12 and 5pm.  I wanted to get to the 5pm one and planned on meeting Stuart there.  We initially went to transition as I thought the briefing was nearby.  I’d been really busy with work the week leading up to the race and I hadn’t had time to read the race pack fully before we got there.  Frustratingly the briefing was in fact in the theatre on the promenade.  That was a 20 minute walk away.  We hopped back in the car and I was dropped off at the promenade, making it just in time for the briefing.  Stuart was not so lucky and missed the briefing. (He’d raced the year before. I’m not sure what his excuse was :-))

The briefing was dull.  Really dull.  It lasted an hour and the first 14 minutes (I was clock watching it was that bad) was taken up with advertising.  We had people up on stage from a charity talking to us.  I’m all for charity, but not in race briefings.  In Frankfurt, for a full Ironman, the briefing took 35 minutes from start to finish.  Why it should take nearly twice as long at a half is beyond me.  Each segment (swim, bike & run) was preceded with an advert on the big screen.  It frustrates me hugely.  The briefing is all about letting athletes know about the course and more importantly safety.  The longer and more boring they make them, the less people listen, or worse don’t go at all.  That’s dangerous for all and something I mentioned in my event feedback to Ironman.  Moving on…

After the briefing I went outside and saw Stuart and his family.  I also saw my friend Neil who was racing.  I raced Copenhagen with him and we finished only a few minutes apart.  He was supposed to race Frankfurt but didn’t.  He’s a better swimmer than me and it’s usually a good race.  We haven’t raced over a half distance before so I was looking forward to seeing how we’d compare.  I went and registered and then went for some lunch in town.  I then went and racked my bike and bags, ready to race the following day.

[Ernie the Exocet – repaired and ready to go]

I wanted to get back to the house and get off my feet as soon as I could.  We stopped via the supermarket for food on the way back.  I picked up my usual pre-race dinner of gnocchi and chicken.  Nothing too heavy with some carbs, protein and broccoli, my favourite veg.  The others headed out to the pub and I stayed at the house.  This was only after we’d watched an awful programme on BBC 1 called “Len Goodman’s partners in rhyme”.  Kev was not impressed at all.  Think a budget version of Catchphrase and you wouldn’t be far wrong.  My favourite was “A gator on a waiter!”.  I did warn you.  I chilled at the house and put some music on the old record player in the house. I may have to buy one of those.

Rhea made dinner when she got back and I had an early night.  It took me a while to get off and when I eventually did I slept well.  The alarm was set for 4:30am and I woke up at 3:30 needing the loo.  I was quite relieved as I usually wake up just before the alarm on race day.  I was able to go back to bed for 45 mins before the alarm went off.  It’s always hard getting up on race day, but the bed at the house was amazing.  A huge kingsize bed was extremely difficult to extricate myself from.  Nevertheless I did and got my usual pre-race bowl of porridge down me.

We decided that I would head into Weymouth with just Kev first thing.  There was no need for all 5 of us to be up early – the ladies could come later to see me out of the swim and get a bit more sleep. We’d found a convenient car park the day before just behind transition. It wasn’t open on race day, but Kev dropped me off and went to park.

The beauty of Ironman, unlike some other triathlons, is that pretty much everything is done before you get there on race day morning. All that was left was to inflate my tyres, clip on my bike shoes and get my wetsuit on. Oh – and put my timing chip on my ankle which I was given the day before. Except I didn’t have it! I rarely panic and I wasn’t about to start. I spoke to an official, got another one and returned the one I’d left at home later in the day. A quick text to Clare and she bought it with her.

I’d met up with Neil and Stuart by now. We headed to get our wetsuits on before heading down to the beach for the start. I had a chuckle on the way down at the amount of people who had seemingly brought the complimentary slippers from their hotels with them to walk on the pebbles on the beach. We got to the start to be greeted by a long line of competitors already waiting to get in. We were about 30 mins early so I was surprised to see so many waiting already. More importantly, the conditions looked reasonable for September in England. The sun was rising and it looked like it would be a good day to race.

The one (and only one) good thing that had been mentioned at the briefing the day before was that booties could be worn in the swim. Due to the water temperature the rules allowed them. Kev – who never knowingly trains under-dressed, had brought his with him. He kindly leant them to me. I’ve failed to finish two triathlons before, both due to hyperthermia. The main problem has been warming up after the swim. Having travelled so far, I wasn’t about to go home without finishing. The booties would also help running over the pebbles and several hundred metres of tarmac to transition.

Neil and I slowly made our way towards the start together. Similar to Copenhagen we said our goodbyes and started swimming. I thought I’d try and stay on Neil’s feet from as long as I could. After only a few strokes I could no longer see him. It transpired afterwards that he had hurt his hand a few weeks before and not really been swimming. He was hoping it would be okay on the day. Sadly not. He got straight out and went back to London well before I was finished. The end of a difficult season for him.

Meanwhile, the millpond from the day before had been replaced by rolling waves making conditions very hard to swim in. Whilst the sun in the photos looks nice, it served only to blind swimmers and prevent us seeing the turn buoy. I decided to just swim towards the sun and see how I got on. As it turned out, that wasn’t the worst plan. Speaking to a Royal Marine at the end, even he said how bad the conditions were. I took some comfort from that. Not much though as I exited the swim in 41 mins. 7 mins slower than my best time for this distance. It’s impossible to compare courses, especially open water lakes with sea swims. Nevertheless, I was very disappointed.

Transition was long and I spent time putting clothes on as it would take a while to warm up. Out onto the bike and I could hear my fan club cheering! The ladies had made it from the house in time. The bike was relatively unremarkable. Certainly not flat and I did plenty of overtaking on the hills which was pleasing. One athlete was sat behind another drafting. I told him what I thought of him and kept going as I passed. One pleasing aspect was the number of locals I saw out on the course cheering. The Weymouth race was originally held in Henley but moved due to local pressure. Bringing in over £1m to the local economy in September wasn’t enough. When the race first moved to Weymouth the bike course was sabotaged with pins and oil one year. My experience of the local community was only positive and I would certainly recommend the race. As I came back into Weymouth, I reached the top of a hill giving a breathtaking view of the coast. It was long, downhill and quite straight back into the town. I was able to get down on my tri-bars and tick off the last 10km with ease. I got off the bike after 2:51. Not fast but respectable for what was a challenging course.

I came into T2 feeling confident about the run. I had a good transition and headed out onto the run, just as the temperature was beginning to warm up. The perfect place for my last run in anger of the season. I saw the support crew again and immediately shouted to ask where Neil was. They told me he’d pulled out. Damn. No hare to chase. I settled into a good pace and my legs felt okay. The run was 3.5 laps finishing by the pier. The first lap is always a familiarisation lap, finding out where feed stations and bottle necks are. I knew there would be a few problems later on in the race at certain points and sure enough I was right. The issue with multi-lap run courses is that they get too busy toward the end. By this time you have quicker athletes trying to achieve a time and slower athletes who are struggling already after the first lap, if not walking. There was a 200m stretch where it was 2/3 people wide. At the briefing, athletes are told to keep right. They don’t. Despite others asking politely – or barking at them to move. It’s a difficult balance. For some, just finishing the race is huge. For others, they want to qualify for the 70.3 Worlds in South Africa. Both laudable goals. They will achieve them in very different ways. Despite being asked to seed yourselves, slower athletes will panic and go off early to have more time to finish. The issue comes to a head on the run. I asked and then shouted at some athletes to move out of the way. “Calm down mate” is not an acceptable response by the way. I always thank athletes who do move. And if you’re lucky, I might even give you some words of encouragement.

Just under 2 laps in, I caught another athlete at an aid station. 30 seconds later, he appeared next to me. He had a tri-top on from the same club as Rhea trains with. He said how well I was going. He only had one lap left. I had almost 2. He said he was trying to qualify for South Africa. I told him to keep pushing and stay with me. 300m from the end I told him to push and he did. We may have shouted for some athletes to get out of the way! I hope he qualified. I never found out who he was. All part of the fun of triathlon.

It was a good distraction for me but then it was back to the loneliness of the long distance runner. The last lap dragged a little. I’d already decided to push from the turn around and I did. It was about 2 miles from the end and time to empty the tank of what little I had left. I was running on fumes. More mayhem at the pinch points towards the end but I managed to snake through. I crossed the line with a huge sense of relief. For once, I didn’t care about my time. I was just glad it was over. 11 months after it had all begun, I could finally rest. No more 5am swim sessions. No 5 hour bike rides. And no 5 mile runs off the bike.

I ran 1:31. Again. I’d run slightly quicker at the Outlaw Half in Nottingham in May. One day I’ll break 1:30 for a half marathon off the bike. Today was not it.

I got a quick massage and went to see Stuart finish. I tucked into some fish & chips whilst waiting.  Another good reason to race in Weymouth. And caught up with friends and family.

[My niece Lauren and her crew]

Stuart finished well and improved on his time from the previous year. Meanwhile, my big toe on my left foot had started to throb a little. Feet always hurt after such a race, but this was different. Despite the miles I put in, I rarely if ever get blisters etc. on my feet. I’d raced in some new trainers. I’ve worn the same model before and broke these in on the treadmill for several weeks. Despite which, I was left with rather a large blood blister on my toe. If you’re of a nervous disposition, look away now. (pic below) I’ll finish by saying I haven’t lost the nail, but half of it is still bruised 6 months later. It seems to be growing out.

Having collected my bike and chatted to a few people we knew, we headed back to the house. Stuart was staying with us on the Sunday night before travelling back on the Monday. Clare had booked a local pub for dinner, walking distance from the house. It was a good job she had as it was full when we arrived. My left ankle was very sore by now and I was limping quite badly. It was an effort walking up and down from the house, but worth it. Whilst counterintuitive, walking on my ankle is the best thing for it, to keep it mobilised.

[View from the pub 😍]

Back at the house and it was pretty much straight to bed. I slept like a log. Sadly no lie in. Kev had to be back for work. The journey back was no better. 9 hours later we got home. Tired. Sore. But satisfied.

So there you have it. My last race of 2017. I’m not sure I’d do a 70.3 again after an Ironman. It was a real slog.

Thanks to everyone who supported me in 2017, especially Mrs S.

As I said at the top, I hope to blog a bit more in 2018. I have some exciting plans ahead.

Ironman Frankfurt – 2017

This is my first ever blog.

It’s called “Bleeding Ironman” because I’m an Ironman, with severe Haemophilia A – a bleeding disorder.  I will write about this more in the future.  As far as I am aware, I am the first person in the world with my condition ever to complete an Ironman.  I only know of one other Haemophiliac who has completed an Iron distance race since – a German called Marcus.  More about him another day…

Now to Frankfurt.  This was my third Ironman.  My first was Zurich in 2014 which I finished in 11:44.  I completed Ironman Copenhagen in 2015 in a time of 10:46 and having had 2016 off from a full Ironman (I completed two 70.3s) this was my hat-trick race.

I travelled to Frankfurt on the Wednesday from Manchester arriving early afternoon.  My bike had already gone, along with my transition bag, courtesy of Ship My Tri bike.  I’ve used them every race and for less than you’d pay to hire a box and to fly it to the race, they take your bike to the venue and back.  No hassle and great people.  I’d highly recommend them.

My wife Clare and I arrived in Frankfurt and met Rhea, our friend who was also competing.  This was her first full Ironman.  A straightforward trip to our 3 bedroom apartment in Frankfurt via 2 trains and we were ready for a short run to loosen the legs. Rhea had flown from Heathrow and me from Manchester.  No success for either of us playing “Spot the triathlete” on the way out.  We decided to run down to the river and scout out the run course.  The game continued and the first triathlete we spotted was Lucy Charles.  Fortunately she was running the other way.  A few short efforts from me and then we ran back to the apartment before heading out for dinner.


Thursday’s plan was to register and pick up the bikes.  Ship My Tri bike were set up at the expo from 2pm so after a lazy morning, we headed down to registration.  The inevitable trip to the expo took place before registration and lunch.  We then headed back to the apartment and out for a very easy 30 min spin on the bikes.  Rhea’s parents arrived Thursday evening and were staying in the final bedroom.  Unfortunately they had brought the British weather with them and it started pouring – thunder and lightening – which made for an interesting trip to the station to collect them.  I’d been checking the weather from about 2 weeks out and it changed every day before the race – sometimes the forecast was different morning and evening.  I was a bit nervous about a non-wetsuit swim as swimming is certainly not my forte.

Friday was a rest day and so after another lazy morning, we headed into town for lunch.  We met some friends Katy and Simon.  We met them both at Ironman Copenhagen on the flight out and we seem to keep bumping into them at races!  Coincidentally Katy was also racing in Frankfurt and she was with her friend Debs.  We headed to the race briefing which unusually was held in the stands at the finish line.  After 35 minutes we were done and out of the heat.


We then headed to meet Wendy and David who had come out to spectate.  Wendy is the reason I got into triathlon and I completed Ironman Zurich with her.  After a catch up with them we headed back to the apartment to try and get a good nights sleep before race day eve.

I slept well and after breakfast went out for a very quick bike and run.  (20 mins bike/10 min run at race pace)  Bike and run bags packed, Rhea and I headed off to the city centre to catch the race buses down to the swim start.  After a bit of queuing, and watching the German Police ruthlessly remove all the cars that had parked in the bus loading area, we were on our way down to the lake.


Rhea and I were first on the bendy bus and like typical school children, went straight to the back, where we had plenty of room to sit once we had racked our bikes on the hand rails!

Racking of bikes was very straightforward with no queues, unlike the hours I spent standing and waiting in Zurich 3 years earlier.  We had a look at the lake which was in the high 23s, so very close to the 24.5 degree wetsuit cut off.  Fingers crossed for Sunday.


After lunch in town, we headed to the supermarket to get food for dinner.  I don’t like taking chances and eating out the night before a big race.  It also means you can get an early night.  Gnocchi and chicken with some veggies and then it was time to head to bed around 8pm.

Probably the worst nights sleep before an Ironman – it took me ages to get off – then the alarm went off at 3:30am.  I was straight out of bed and put my race kit on along with my timing chip.  Porridge and apple juice and then it was time to head off.  I like to be very focused on race day, so on went my headphones and my race day playlist.  We caught the early tram into town with all the late night revellers still heading home.  The buses to the start had hardly any queue and we were at the start around 5:10am – just over an hour before transition closed.  After attending to my bike – tyres, gas cylinders, drinks and food, it was time to head to the transition tent.  The announcement had been made that it would be a wetsuit swim for the age-groupers – 24.1 degrees was the official temperature.  There were a few nervous moments for me as the announcement was originally made in German and met with a mixed response, giving no indication to the English speakers what the decision had been.  GCSE German didn’t help me one bit.


I headed towards the swim start with Rhea and we bumped into Katy who seemed relaxed and ready to race.  Time for some quick photos before then heading to the start.  I said my goodbyes to everyone and stood with Rhea for a few moments.  The rolling start pens were filling up quickly so I said goodbye to Rhea and headed into my start pen.    I had decided to go in the 1hr-1hr 10min pen.  I was aiming for a 1:08-1:10 swim.

As I got closer to the water I could see Clare along with Rhea’s parents.  Rhea’s Mum & Dad had a banner with them which made them easy to spot!  Before I knew it, I was in the water and racing.  I’d experienced rolling starts before so this was nothing new.


I got into a rhythm quite quickly and the far start buoy seemed to arrive quite quickly.  We turned around for the return leg and the sun was low in the sky giving me very little view at all of where we were going.  I ended up following the crowd which was not ideal.  I had touched almost all the buoys on the way out meaning my sighting and line had been good.  My watch had also got bashed once or twice so I had a feeling it may have been stopped.  If I’m honest, I was bored on the swim on the way back.  Maybe a strange thing to say, but I had no idea how long we had until the Australian exit and how quickly it was coming up.  Being able to sight and see the buoys means you can have small mental targets.  I reached the Australian exit and glanced down at my watch which confirmed what I had feared.  My Garmin had stopped.  I had no idea how long the 1.5km had taken.  I started the watch again and quickly got back into the water.

The remaining 2.3km was equally difficult to navigate and I spent some time swimming into one of the canoes helping to direct us on the right course.  My watch got bashed again – damn!  I felt okay generally and was keeping up with all those around me.  I felt like I’d gone off at the right time, maybe a bit earlier would have helped as I never really managed to get onto any feet and do much drafting which I usually manage.

A good 20m from the end of the swim start, people were standing up and running out.  I stood up and made my way to the exit, quickly stripping my wetsuit down to my waist.  We ran up the sandy beach and at the top there were some small paddling pools to run through and clean our feet.  I got my bag and was in and out of transition quickly having put some sun cream on my neck – forecast was for 31 degrees.

I made it out onto the bike and saw Clare and Rhea’s parents a few hundred metres down the road.  Feet into shoes and I started my usual overtaking, my bike being far better than my swim.  The first part of the route was 11.5km into town before two 84km loops.  A slight downhill and a nice tail wind meant sitting at 40kph was very easy.  The course was busy but the roads were quite wide so passing was not an issue.

The first loop out of town went across several tram lines.  Fortunately they went across the course rather than along.  It still meant a few bumps however and after 15km I looked down at my elbow rest on my bike to see it had snapped and was now resting on the bars.

unnamed - 11.jpg

I had problems with one of the screws shearing in half during a training ride a fortnight before.  I’d managed to repair it and get a new screw in and had no problems since.  This was definitely not how I wanted to start the bike ride and it played on my mind for a while.  It didn’t affect my position much whilst in the aero position and the pad itself was not loose.  I pushed on and after a while forgot about it.  I thought about stopping at the bike service station after about 50km but decided to leave it and keep going.  My average pace was good and I felt comfortable.

After about 70km I went past Katy on the bike.  She’s a great swimmer so I knew I’d be playing catch up with her.  A quick few words of encouragement and I pushed on.  About 20 minutes from the end of the first lap, you reach the top of a peak and you can see the Frankfurt skyline ahead of you.  Aside from one climb, it’s fast and downhill into town.  My back actually started to ache a bit just before getting into town because I was spending so long in the aero poison without having to change.  I stretched it out as we got into town and the route got a little twisty.  I saw Wendy and David although they didn’t see me. I turned left to head out for my second lap and Clare and Rhea’s parents were up on the left cheering.  Easy to spot as Clare had a Yorkshire flag with her!

After 3 hours I’d managed 104km so I knew I was averaging nearly 35kph.  I was very pleased with that, but knew I still had a good couple of hours to go.  Time to stay focused.  Half way through the second lap and we hit the cobbled section again.  As I was climbing another triathlete went past me wearing Sheffield Tri Kit.  I said hello to her and we had a quick chat.  We kept passing each other for the rest of the bike and continued with the chats and encouragement.  Another Brit called Jon also kept passing and we shared a few jokes with each other too.  It really helped with the mental focus towards the end of the bike.

Before leaving the bike course, I should add that the race referees were VERY hot on drafting during the race.  I had at least 8 referee bikes riding alongside me during the race and enforcing the rules.  Fortunately I was either overtaking or in a good place (not drafting!) whenever the bikes pulled up.  I saw one cyclist just ahead of me get a blue card (5 minute penalty) and Rhea bumped into a race referee on the Monday after the race who said 300 people received penalties.  As 3,000 people were racing, that’s 10% of the field!  I know Ironman get some negative comments sometimes about not enforcing the drafting rules so credit where it’s due.

As I came into town, I got my feet out of my shoes, before turning right and down the slight hill to the dismount line.  A smooth dismount and I handed off my bike to a helper (who were all fantastic – thank you!) and off into T2.  I was off the bike in 5hrs 12 mins.  Exactly what I’d hoped for.

I knew where my bag was – it was directly in line with the last tree on the left.  I ran straight to it and already had my helmet and glasses off.  Into the change tent and I sat down briefly whilst changing by two helpers both handing out sun cream.  I took some and whilst I was putting my trainers on, one of the helpers applied some cream to my neck – thank you very much!


Out onto the run course as I carried my visor, fresh glasses and sweatband.  I put these on as I was running and immediately looked down at my watch to check my pace.  4:30km – a little fast.  I was aiming for a 3:30 marathon which meant 5 min/km.  My energy levels were good and I saw Clare and Rhea’s parents again a few hundred metres in.  I felt comfortable and the first lap is always a voyage of discovery – finding out the exact route and where all the feed-stations were.  I didn’t feel too hot, despite the weather being 31 degrees.  The weather had been hot in Yorkshire the weeks before so I felt well adapted to the heat.  Lap 1 passed quickly.  I’d got my first lap band and I felt I was running well.  Just after I got my lap band, Sebastian Kienle came past me with the camera bike and all four bands on his arm!  He was clearly winning and running well.  It was a nice distraction for 5 minutes as I heard him approaching and watched as he glided by.

The second lap passed in a similar vein.   I had 3 energy gels of my own which I’d started to take along with water and some energy drinks.  Towards the end of the second lap however, my legs started to feel very heavy.  As I went out onto the third lap Clare shouted that my predicted finish time was 10 hours 28.  Eh? I thought.  I’m running 3:30 pace and I’ve got a rough idea of my swim time and I know my bike time.  Where had I lost 28 minutes?  (Conversations later revealed Clare had meant 10 hrs and 28 seconds!  Not very helpful.)  Anyway, it didn’t affect me.  I kept doing what I was doing, however that was becoming increasingly hard.



My energy levels were starting to drop and I had to walk some aid stations.  This was adding 30 seconds + per Km.  I kept pushing but just couldn’t run the pace I wanted.  I think I walked twice during the last 2 laps, just for 30 seconds or so.  I got some encouraging cheers which was nice – your name and country flag is on your race number which is great.

By the start of the final lap, my hip-flexors were screaming.  I knew I was entering that really sore phase of the race.  Equally I knew I was going to finish (that was never in doubt for me) and it was time to just do what I could.  The south side of the course has the longest straight on it.  At the end of that part is the lap band area, around 2km from the end.  I’d made the decision to push as hard as I could from that point.  That’s exactly what I did and you can see from the picture above, the last two kilometres were much better.

I got to the end of the fourth lap and it was time to turn right down the finish chute.  The finish line is quite long and it was full of people.  Lots of people holding out their hands for high-5s which I took full advantage of.  Usually I would sprint to the finish line to get the best time I could.  I knew I hadn’t gone under 10 hours so I soaked up the finish line which had been hard earned as always.  I crossed the line, hearing myself being called over as an Ironman for the 3rd time.  I knew I’d improved on Copenhagen – by how much I had no idea.  I started to think about the 10:28 that Clare had mentioned before.

I got my medal and moved along to the barriers where Clare was waiting on the other side.  A big hug and a chat and I headed off to the finishers garden.


I eventually found out my time – 10:18.  A 28 minute improvement.  A 3:47 marathon.  Only 5 minutes faster than previously.


Yes – it’s always an achievement to finish an Ironman and a big PB.

Can I do better – absolutely!


(Me, Wendy and Rhea at the finish line)