Ironman Wisconsin 2013

 

With only 2 weekends between my last Ironman race and this one, I was really interested (and a bit scared) to see how my body would handle another Ironman! Being one of the first races of the 2014 season, there was a fairly large field of over 30 males Pros on the start line.

My legs had recovered well, and with a smart training plan between races I was confident of pulling off another solid one. My coach had me on a fairly light work load, with some good interval sessions at race pace just to remind the body that it wasn’t time for the usual ‘post ironman’ wind down time!

The race plan was to go into it with ‘nothing to lose’ and not to follow ‘power’ ‘HR’ or ‘pace’. Racing by ‘feel’ can sometimes bring a better result as you haven’t set any pre-determined limits before the event has even started. (Racing by ‘feel’ can also bring on the most spectacular explosions too! haha)

 

The Course

The swim is one-lap in Lake Monona right out the front of the Monona terrace in down-town Madison, It is an awesome place for spectators and they are lined all the way up the 3-level spiral entrance to the transition-carpark.

The bike starts on a rolling course out to the 2 x 65km hilly loops through the rural Dane County, then back to the lake front and up to the top of the 3 level carpark to T2

The challenging run heads out over various terrain including concrete, tarseal, gravel and dirt paths, and you even get to run a loop inside Camp Randall – Badger stadium on the spongy astroturf – twice!

The transitions here are the most interesting and awesome I have come across, after running up the ‘Helix’ you enter the Terrace building and run along the carpet hallway into a big conference room which is transformed into T1, and same for T2, just run in reverse, you get to ride right up to the door and dump your bike off like Valet parking.

Helix

 

Quick run-down of how my day played out:

swim exitSwim: Choppiest and warmest lake I have ever swum in, fairly chaotic start but managed to settle into the 2nd group along the first turn. The long back stretch was really lumpy and the guys I were swimming with were heading all over the show, I just stuck to my line and concentrated on sighting every 10 or so strokes to stay in a straight line, This worked well and I caught a couple of front pack stragglers by the last buoy before shore.

56mins – one of my slower swims but happy in those conditions and only 3 mins from the first out of the water.

 

 

Last push back into town
Last push back into town

 

 

Bike: A large group formed quite early on and the pace felt fairly comfortable so I decided to stick with them for the first section and then re-assess. I had a decision made for me by one of the Marshalls tho.. First yellow card I have ever got. This means I had to stop at the next penalty tent, write down my name and some details, sign a form and then go again.. About 45seconds worth but this is an age while you are watching the group ride away through the hills.  (my ‘penalty’ was for riding on the wrong side of a cone on a 2-lane corner, a volunteer directed me that way, but there is no use arguing!) Back on the course and I had some new motivation.. Catch that group! I rode hard and powered the up hills and around 15kms later I had clawed my way back on, we were still only 100km into the ride but I was feeling strong and I could tell that the pace of the group had dropped a bit. So it was head-down and battle the headwinds back to T2 solo – a good move as I put around 5mins into the group and never saw any of them again..

4hrs 58mins – Best power output I have ridden on a very honest course.. Hills..Wind..Rough roads.. All good fun

ironman-bike-elevation         bike map

 

Massive empty stadium makes for a lonely loop!
Massive empty stadium is quite airy to run through, usually seats over 80,000 fans!

Run : Straight out of T2 (I had the quickest transition of the day) there is an awesome wall of spectators lining the Capitol square screaming  and cheering, the first section is mostly downhill and with the incredible support the pace was on! I passed a group of 3 guys early on and was up into 6th place at km 14. I got some time splits at 21km.. 1hr 26mins but still over 7mins seperating me and 5th place. Decision time again! Run steady and controlled and be happy with 6th or have a crack at Top-5.. Easy choice! Hammer down!! I managed to get to within 2mins but that would be as close as I would get. Struggled home over the last 5k, ended up getting passed by 2 guys on the last hill section and took 8th place.

2hrs 59mins – Really happy with my effort and still ran a P.B on a super tough run course on the back of a solid ride!

IM Run Course

 

 

IMWI finish time
45 odd seconds for that penalty stop…hmm.. haha!

Should definitely be race to add into your schedule if you like a challenging event on a spectacular course with a great community of supporters!

Quite happy to have a seat
Quite happy to have a seat

 

It was a great day out for me, a big confidence boost knowing that I can back up some big races and that all the hard work is paying off.. A few easy weeks now before a renewed focus and plan is put in place for the NZ summer season!

 

photo 4
First one to the massage room!
photo 3
Food in the VIP tent.. Real food! Unlimited big steaks

 

 

Awards ceremony with Mike Reilly
Awards ceremony with Mike Reilly

 

Thanks again to my sponsors for all their support :

Orchard Gold berries, Endura sports nutrition, Saucony, Tri’n’Run, G2 Personal training, Rocktape, Smith Optics, Timex, Compressport,  Schwalbe and Sugoi.

 

Keep up to date with our travels and racing on :

 Twitter – @CochraneSimon

 Facebook – SimonCochraneIronman

Hawaii Ironman World Championships 2011

So stoked to be back in Kona! , I arrived 7 days out from the race feeling alot more prepared than I was a year ago, after the good season of racing in Europe. I was staying with a local guy that I met last year 30mins out of Kona in Waikoloa. It was nice and relaxing to be away from all the action of race week , and just being able to pop into Kona for the registration and race briefing/dinner etc. And a bonus that I had my own room with a new king size bed and a view of the ocean!

There were a few dramas on the trip over, the airline ‘misplaced’ my bike and gear and I missed one of my flights waiting for airport staff to try and locate my luggage..  My bike and gear finally arrived 4 days before the race and I got a few good sessions in on the course. I didn’t have any hard sessions planned as I had raced the  Half Ironman, Aix en Provence 70.3  in France 10 days earlier as a good last hit out. The body was feeling quite fresh after a real easy week of short sessions, the only niggle was a blister on my right heel that was still hanging around from the previous race.

 

Swim – Race day came around quite quickly and before I knew it I was stepping into the water at Kona with the other 1800 age group athletes. I decided to start further to the left this year after getting smashed in the chaos of the swim start last year. The swim started pretty casually and I just got into a pack of around 20-30 people. the pace was a bit slow but I decided to stay in the group as it was going to be a long day! There was a bit of swell and current so I was happy to come out of the water after a comfortable swim in 1:04.

Kona Ironman Swim Start

Bike – The pace on the bike explodes straight way as everyone is keen to get out on the ‘Queen K’ highway. We had a slight tailwind on the way out to the turn around at Hawi so I decide to push the pace. I was steadily passing groups of cyclists, even though so many athletes were drafting! It was good to see the draft busters being alot more aggressive than usual and handing out penalties to most of the culprits. I was feeling really good (apart from a wasp sting on my quad!) as alot of people were struggling with the intense cross winds out at Hawi, I had ridden up to a group of 10 solid athletes to pace off on the way back to town so I kept the intensity up. The average speed slowed a bit but the effort was still near maximum as we battled the headwind for the last 40km. I kept the power on as much as I could and entered the second transition with a Bike split of 4:59.

 

Simon Cochrane - Kona Ironman Bike

Run – I ran out of transition and my legs felt great, I was holding 4:07/km till the first turn around at 8km, the heat was intense as the wind on this part of the course was light. I was craving water and ice and grabbed as much as I could without slowing through the aid stations. The next section from town out to the ‘energy lab’ is slightly up hill and coupled with a headwind my energy was starting to fade. It is hard to keep the pace up when people all around are starting to walk, you have to keep the mind strong and remind yourself to run your own race. I kept fuelling the body and using the ice and sponges to try and cool my body down, but he heat was taking its toll over the last 10km. My legs and lungs were screaming but relatively comfortable compared to the extreme heat that was cooking me! I was still on for a good marathon time and managed to keep my average pace under 4:30/km for a personal best of 3:09.

 

I was really happy with how the day went and had a solid placing, 2nd New Zealander home and 12th in the 25-29 age group in the world with a  time of 9:18.

Simon Cochrane - Kona Ironman Run