Australian Ironman 2008 - Race Report (Pre Race)

Pre Race
The day started around 4.00am with a number of alarms alerting me to the fact that it was time to meet the challenge front on and achieve that challenge that I have been working towards over the last 12-18months.

Having a glace outside, there were a number of stars visible. It looked like it was going to be a relatively fine day.

The morning preparations involved firstly waking up with a shower and getting into my race gear. The outfit for the day was to be my BTS (Brisbane Triathlon Squad) Tri Suit.

I was given a tip that Amo-Lin baby cream was great for putting on parts of the body where chaffing and rubbing would occur, particularly during the ride…thought I’d try it! Other apparel included the heart rate monitor strap and the very important timing chip. This chip was worth its weight in gold. Mental note…don’t lose it! Tracksuit pants went on and my newly purchased Ironman Jacket was also worn.

4.15am - Breakfast was next on the agenda, with about 2 hours to race start I new I would be able to have something substantial to eat. The menu for breakfast was somewhat different to other races due to the extended period of time I would be racing (exercising). It consisted of a banana, rolled oats with a minimum amount of milk (not a big fan of having any milk the morning of any race), 750ml of sports drink (Gatorade) and then 1 pancake with maple syrup. I continued with the carb loading knowing that the 2hrs before the race would be enough time for the food to digest and get the most benefit throughout the swim.

By this stage the nerves had returned! The stomach was very fluttery!!

4.30am – Finished preparing my gear, ensuring that I had not forgotten anything…goggles, swim cap, wet suit, pump etc. I also did a final check of the nutrition that needed to be placed on my bike when I got into transition this morning. It seemed a lot but better to be over prepared than under prepared!

4:50am – Loaded the gear up and began to walk down to transitions. Motivational music playing as I walked. Well it was too good to be true on the way down the heavens opened and it poured! Great! But there is nothing I could do about it I had to just trudge on through the rain…with no wet weather gear…the clothes that I had on got saturated and therefore I had not dry clothes to put on when I finished…..oh well….worry about that when the time comes…there were more pressing things to worry about.

5:10am – Arrived in transition, the atmosphere was unbelievable it was a buzz the anticipation and nerves were getting more intense. Focus…was the name of the game…..focus on one bit at a time…worry about what is about to happen or what I was about to do!....that was getting registered for the swim and then ‘branded’ with a big ‘D’ for the 35-39 age group. There were people everywhere…gear bags everywhere….water everywhere….

The next objective was to set up my bike in transition. First thing was to worry about pumping up the tyres. Doing this first enable be time to get things fixed if something went wrong….no problems…moving on (still drizzling)…next was to organise the hydration side of things…back cage – water, seat post cage – water, frame cage – Gatorade and then the aero bottle (AquaCell: 2 cells/straws so that you can carry 2 liquids between the aerobars) – Gatorade. Apart from the liquid that went into the main section of the AquaCell all of the liquids in the bottles were frozen. DONE... 5.30am.

Next the packing and attachment of the nutritional side of things…The plan was to tape 5 gels to the cross bar of the frame; however, because it had rained and the frame was wet the gaff tape didn’t want to stick….even after wiping it down…managed to get 2 gels to stick…better than nothing I suppose. The rest got stuffed in the snack bag on the cross bar. The aerobag was then packed and I was done with the bike. (still drizzling…but looking skyward - it was lighter)

5:45am – Wetsuit on…Body glide on ankles, knees, wrists to help with the removal of the wetsuit when it needs to come off. I did this at my bike getting it on as far as my waist. Packed up my gear and put it in the gear bag area.

5.55am – stopped raining, dropped off the rest of my gear to my parents. I put on the rest of the wetsuit, applying plenty of Body glide round the neck region to ensure there was no rubbing/irritation of the wetsuit on the back of my neck.
Before making my way down to the swim start I had a gel. The nerves were still there however the adrenaline had kicked in

6:05am – Headed to the swim start. Swim cap on. Ran into a few of the squad when making my way to the start.
6:20am – With hundreds of others got into the water and made my way to the starting zone….the White cap area. I was moving into the water with the National Anthem being sung….it was a stirring moment… it was relatively quiet (people slowly moving into the water) and then when it was finished the place erupted! This was it! The challenge was about to begin! BRING IT ON!

6.30am BANG the cannon went off and 1500 competitors were on their way for the 3.8km swim.

Australian Ironman 2008 - Race Report (Swim)

There was a little bit of a tidal drift at the start with us drifting past the allocated zones. The tide was coming into the Hastings River so the swim to the turn around was with the tide and obviously coming back toward the finish was against the tide. With 1500 competitors all starting at the same time, the calm waters of the Hastings River was turned into one big washing machine….arms…legs…white water everywhere!

The aim of the first bit of the swim was just to relax and try and get through the ‘argy-bargy’ of the start relatively unscathed. It was virtually impossible to get any clear water for the first lap. The strategy I worked with throughout the swim was to focus on my stroke…reach…high elbows…catch and staying relaxed for the full distance. Other strategies I worked on was trying to ‘draft’ off other swimmers in front of me and kick during the time that my head is in the water after breathing from the right. These are all things that I worked on throughout my training. They all worked ‘a treat’ for the swim.

There were times when it was hard to continue swimming freestyle due to the number of swimmers in front of me.

I completed the first lap (1.9km) and eventually found some clear water for about 500m. I was able to get into a rhythm and was feeling great! In doing so, I needed to kerb my enthusiasm to push a little harder as I didn’t was to blow up in the cycle or run…the swim is such a small percentage of the day…this was just to be a warm up and I just wanted to pace myself and not expel too much energy in the swim. During the second lap I tried to navigate as close as possible to the ‘race line’, cutting down the distance I needed to swim.

Once I reached the far turn around point, we all came together again and the argy bargy was on again! This continued for the swim home to the swim finish. It was hard to get into any rhythm and slowed my progress a little…along with swimming into an incoming tide. Throughout this time I shortened my stroke a little just to protect myself from stray arms and legs.

I Reached the last turning buoy and could see the swim finish in sight! I was feeling great! I really enjoyed my first 3.8km swim and found it an absolute pleasure! Can’t wait to do it again!

I reached the shore and stood up…wow…what an achievement….the first part of the challenge had been achieved. From where I was 12-18months ago with my swimming this was certainly a great achievement.

I ran up through the showers under the swim finish timing clock to register a swim time of 1:07:25. This was 1:46min per 100m.

Australian Ironman 2008 - Race Report (T1)

There was a short 100m run to collect my bike gear bag from the compound. No problems finding my bag then straight into the transition tent to get organised for the cycle leg. I arrived into T1 at a peak time and it was a struggle to find a seat but as soon as I arrived seats became available; however, I didn’t get any assistance from a volunteer…all good.
Standing up…felt a little light headed but after composing myself the wetsuit came off….dried myself making sure that my feet were clean and dry as not to create an environment for a blister/s…socks on then bike shoes on…through a pair of sprint knick on over the top of my tri suit…gloves on…headsweat on….helmet on…put everything back into the bike gear bag….and headed out to the bike taking a detour to go to the toilet. Had no troubles finding my bike…loaded up my pockets with a few gels and rolled oats biscuits and headed to the cycle start.

Time in T1: 8min 20sec

Australian Ironman 2008 - Race Report (Cycle)

I was thinking this is the important part of the challenge in terms of finishing the race…if I could get through the cycle leg with nothing mechanically going wrong with the bike I new I could finish.

The next focus was on the 180km I had ahead on the bike leg. The strategy for the bike was to take it relatively easy on the first leg working with a heart rate of around 135bpm. Then on the next 2 laps to push it up to 145bpm. Hydration and nutrition was also a focus throughout the ride to ensure that I was prepared for the 42.2km ahead in the run leg.

Out of T1 to the cycle mount area where I took my time to get into the saddle. I didn’t see any real need to rush this process…it’s not a sprint race! Right foot over and into the cleat then away I went…left foot then clicked in.
The mount area was lined with people, 2-3 deep and it was great to hear the yells of support from the BTS supporter crew as well.

The 2nd part of the challenge had begun…cycling down Buller St to the bridge…it was about getting in the right gearing and to have a bit of a drink. I used the small chain ring at the front for the initial part of the bike course. I also used this opportunity for my body to adjust from the swim to the ride. However, in saying that, the first 10km of the ride was quite hilly and it doesn’t give you a lot of opportunity for your body to recover from the swim. I didn’t really find I needed a lot of time on the bike to recover from the swim due to the fact that I had swum and good (to plan) swim leg that didn’t expend to much of my energy.

Over the bridge and then left into Short St then right into Clarence St…needed to be a little careful up Clarence St as the pebblecrete and pavers they have on the road were a little slippery with the rain earlier this morning. The other thing I was very conscious of was the ripple strips that ran across the road about half way along. The organisers place carpet over these strips to make them a little less bumpy but still I would get off the seat whilst going over them.

Working up the Clarence St rise then followed the coast (Stewart St) veering onto William St then turning right onto Pacific Drive. The cycle course undulates for the majority of the time spent on Pacific Drive, there are 2 inclines that I believe were probably a little more challenging than the famous Matthew Flinders Drive hill these were the hill adjacent Port Macquire Park (near the cricket oval) and hill just before we turned left into Lighthouse Road. But in saying that, I enjoyed the challenge of the hills/inclines throughout the 180km cycle leg. It breaks the monotony of being in the aero position for an extended period of time.

The bike strategy was in place…drinking every 15 and eat every 30min. The aero bottle worked a treat!

Turning left into Lighthouse Rd then right into Davis Crescent which I approached fairly cautiously as it is a bit of a down hill leading into the decent of Matthew Flinders Dr and the road was wet…from this point on the course was relatively flat.

From the Golf Club through to the turn of Houston Mitchell Dr it was flat and opportunity to get down onto the aerobars and go. It is this section of the bike course that I found most challenging especially going out bound. It appeared that we had a little bit of a head/cross wind for the flat section just before we reached the township of Lake Cathie. The focus was on my cadence (90-95rpm) and working to that…especially on the first lap…this is also the first time I would change into the big chain ring.

Tuning right into Houston Mitchell Dr there was approximately 6km to the turn around. This part of the course was again undulating.

Reaching the turn around point just under the hour (58min08sec). At the hour mark I took on ½ a powerbar I found this a little difficult to do…not so much the eating of it but I struggled with getting the thing out of the packet even though I had cut it up and placed it in a snap lock bag (still in it’s wrapper) The trip back in to town was smooth and to plan. I used the aid stations to continually top up the Gatorade cell of the aero bottle and to ensure I had plenty of water to have with the gels.

Coming up to the 1st ascent of Matthew Flinders Dr I changed into the small chain ring and prepared myself for the climb. Reached the top with relative ease (was in my ‘granny gear’) the other thing I did was cut over to the right of the hill which I found wasn’t as steep as keeping to the left. Then up the small but challenging incline of Davis Crt. (this is where this part of the course hits you!) I used the rest of Lighthouse Rd to recover…spinning the legs over at a cadence of around 100rpm. Once back onto Pacific Dr it was back into the big chain ring and using the down hill sections as recovery but still ensuring that I maintain a good speed back into town.

From here the crowds began to grow and grow as I got closer to town and the adrenaline would kick in. At the Stewart St incline I passed the BTS support crew (what a great motivator!!) and then fired off into the centre of town to complete the 1st lap of 60km (in a time of 1hr51min and the 2nd 30km in 53min).

At the 2hr mark it was time for a bit of Morning Tea. That compose of my first vegemite sandwich….mmmm tasty…better than gels anyway!

Out for the second lap….this is the lap I found I had to dig deep…the 30km out to the turn a little more windy than the lap before and it was raining solidly from about the Lighthouse St turn to the Houston Mitchell Dr turn off. The rain was so heavy at times, it sounded like hail hitting my helmet. It was cold…I had goose bumps all over my arms and I struggled to see out of my glasses between them fogging up and the water droplets on the outside. My left quad and hip began to hurt….I struggled through it…there was a lot of positive thought and reflection on how I got through similar times during my training…there was also a lot and I mean a real lot of talking to myself…I had 2 things written on my hand…the left – ‘All good’ and on the right – ‘Achieve the Challenge’ these are just 2 of the things that I kept saying to myself throughout these tough times! Funny enough once I reached the hilly sections I found comfort from the pain I was feeling throughout the flat sections. And yes…the Turtle came reared its head during these tough periods! The third 30km section was completed in a ‘tick’ over 1hr. And the trip home in 54:09
The 2nd lap (60km) was completed in a time of 1:54:39 and the 120km so far in a time of 3:45:33.

Out for the last lap….feeling good. Hydration and nutrition working to plan. However, due to the struggle I had earlier with the Powerbars and that I dropped a Powerbar trying to get it out of my snack pack…I began to get bananas from the aid stations as a source of nutrition at the time when I had planned to have the powerbars. The other thing that I found worked well for me was eating rolled oats biscuits at times throughout the cycle leg...it was a nice change from the gels and bananas.

Again I dug deep on the flat section of the 3rd lap…reached the turn around point …knowing I had only 30km to go and I found that motivating in itself….ascended Matthew Flinders Dr for the last time…(was going to miss that challenge)…through the undulations of Pacific Drive back past the fabulous BTS supporters…through town…onto Park St. Along Park St took my feet out of my shoes and then through the Bike Finish!

The 3rd lap (60km) was completed in a time of 2:02:11 and the 180km in a time of 5:48:11.
Average speed: 30.4km/hr
Average cadence: 82.2rpm

Australian Ironman 2008 - Race Report (T2)

After going through the bike finish there were volunteers who took your bike from you and took them off to the racks. It was off to the transition compound to find my run bag. Found it without a problem. Into the transition tent and I was fortunate to have a volunteer to give me a hand this time…what a great job they do!
Helmet off….knicks off….empty pockets (they had all my rubbish in) the volunteer stuffed my rear pockets with the things I wanted in there. Dried off my feet…new fresh sock on… shoes on….hat on…fuel belt on…went out to the filling station to get the fuel bottles filled…then I was out for the 42.2km run.

Time in T2: 8min 21sec

Australian Ironman 2008 - Race Report (Run)

The run started with no real hurry!! The plan was to go out for the 1st 14km at a pace that was below the about 140/145bpm this lap was also about getting into a good rhythm. The run course initially went out along Park St then onto Settlement Point Rd, this was the flattest section of the run course and it was about 3.5km to the turn then it was back along the same course to the transition precinct. Throughout this 7km the pace was about 5.30min/km. The 2nd half of the lap was the hilly section of the course but I relished the challenge of the hills and was able to maintain the 5.30min/km pace to complete the 1st lap in 1hr16min.

In hindsight I probably should have tried to drop the pace back a touch because on the 2nd lap it was time to dig real deep…I was hurting…the legs just seem to lose their speed they were just struggling!! The rhythm just disappeared!! I particularly struggled in the section of the run course along Settlement Point Rd out and back! The average pace for the distance from 14-21km dropped back to 7:00min/km. There were times where I wasn’t interested in the time side of things but it was just about finishing…I didn’t care what time I did…but I dug deep and knowing that I was running back towards the crowd and the fabulous BTS supporters this gave me added drive and motivation to push through the pain and refocus on the goals and strategy. I changed my strategy a little in that I walked through the aid stations to hydrate and eat…it gave me an opportunity to recover a little (usually this was about 50m)

The hydration was working well…however, I was utilising the aid stations for the nutrition side of things rather than the supplies I had on the fuel belt…this was working out okay…in fact the fuel belt was becoming somewhat annoying…it was sliding all over the place.

Out on the second half of the 2nd lap I drew comfort from the hills and used them as a form of motivation….setting a goal that I would not stop running up any of the hills…using the white posts on the side of the road as a form of distance markers for goals (focussing on one at a time) to get me up the hills…particularly the hill up beside Port Macquarie Park (the cricket oval) The pace for this part of the course improved to around to 6:00min/km.

The messages on the roads and pathways were also a great source of motivation and it drove me to continue my quest to achieve the challenge!

At the southern turn around point which was about the 24.5km mark I began to use the cola as a form of hydration to give me that ‘pep up’ to keep the legs turning over. From this point on at every aid station I would have cola and ice (all I needed was the bourbon) it kept me on a high to continue to push through the pain. The average pace for the second lap was 6:32min/km and completed it in a time of 1hr31min.

At the special needs station I got rid of the fuel belt and just carried a bottle of cola I had in the special needs bag.

On the 3rd lap I was feeling good…the legs were moving again and the speed was coming back into them…the cola really did help out…

As I passed the BTS supporters I was feeling fantastic….Mark ran beside me and asked…how I was feeling?….I answered….going good!!!

The average pace for the 3rd lap was 5.49min/km and I was passing people that had passed me during my time of pain and anguish…it was motivating…and I was moving…UNBELIEVABLE!! Completed the 3rd lap it in a time of 1hr23min.

At the Buller Rd bridge I could see the lights of the finish…the emotions were running….the blood, sweat and tears of all those training hours were about to come to a climax…to achieve the challenge of completing my first Ironman Triathlon…I crossed the carpark near the Sea rescue headquarters and the emotions were really flowing…I had done it…I passed the BTS guys again….WOW…the finishing chute got closer…very close…before I knew it I was running up the finishing chute…giving people high 5’s and putting my arms in the air….the finishing time clock was getting closer…I was there I had crossed the finish to hear…….Tim Osborne you are an IRONMAN!!!

Received my medal and my towel….wow….the feeling of finishing an Ironman was very overwhelming!

I had achieved the challenge…………………………………………….

My overall time was…..11 hours 22 min 46sec

My thanks would have to firstly go to Karen my fabulous wife who supported me throughout many..many..hours of training. To Mark my coach….a great coach and friend who pushed me mentally and physically to be able to achieve this challenge. Finally to all those friends and family who supported me leading up to and on the day of the race…thanks HEAPS! (Mum, Dad, Mark, Muffy, Suzanne, Craig, Emma, Paul, Vanessa, Kaye, Robert, Jeff, Brad thanks for travelling all the way down from Brissie to support me)

The Challenge HAS been Achieved!!

After an small idea 12 months ago...a goal has been achieved. There has been ups and downs, like any journey. However, it has now all been worthwhile!!

The race started at 6.30am this morning and I finished a little before 6.00pm!

My time for the 3.8km swim, 180km cycle and 42.2km run was......
11hr 22min 46sec

I am so happy with my race (it all fell into place) and the time!

Race report/photos/video to follow...stay tuned!!

The nervous calm before the storm!

This morning was up and going at 6.30am. First activity for the morning was to go for a swim down on the swim course. Arrived at the transition at approximately 7.30am. The wet suit was put on and then into the waters. Well initially it was very chilly but after you got going it soon warmed up. However, after a while anything that wasn't covered ended up being quite numb! Felt good throughout the swim...just a short one 15min. Was comfortable and worked on being relaxed and focussing on my technique.

Met Mark, Muffy and Jeff once I was out and they were about to go for a swim themselves.

Hang around for the race briefing at 9.30am. It was the usual things but with a focus on the Ironman aspects of the race...increased time and length changes some details in terms of the race compared to normal triathlons.

Had a carbo load lunch.

After lunch finished organising my gear for the gear bags and then at 2.00pm made my way down to check the bike in at Transition.

3.00pm back at Camp....time to put the feet up!

Merchandise and Expo Shopping

Took myself off to the expo this morning. Invested in different items from the expo and merchandising area. This is what I end up purchasing.....(the photo's a little tacky...but oh well)

The nerves are building....the butterflys are fluttering.

The photos are the view from our apartment.

Day 2 in Camp

Up at 7.30am this morning a good 10 hours sleep. Feel refreshed this morning.
I have a programmed rest day today.
It is a great morning here this morning...quite brisk!

Camp is established!

I have finally made it to Australia's triathlon mecca..Port Macquarie!
Arriving at about 2.15pm earlier today. Checked into the apartment. Great apartment...plenty of room!
After about 10 trips from the carpark all my gear had been transported to the room. Of course most of the gear was in plastic boxes....

After setting up camp, went down to Settlement City to register. The more I do in preparation now the more the excitment/nerves build.

Did a little shopping for some supplies for the next couple of days!

Then went off for a 30min run along the run course for Sunday....loosen up the legs a little...plenty of people out and about running the course!