Rosses Point Tri Results

Results for Rosses Point Tri are up on chip it. The link is below. Race report and photos to follow on website shortly.
Well done everyone and for the committee, club members and the friends of the club that all came out to help. With out our friends these races simply cannot happen.
Just to let you know we will be making a charitable donation of some of the proceeds at the end of the year. Last years beneficiary was the North West Hospice.

http://chipit.ie/admin/admin/editor.php?action=read&id=281

And another record is set...

Okay folks, the time has been logged and another club record was set; this one's going to take a bit of beating!

Thanks to Stewart for the excellent race report below -enjoy...

I spent all of last year saying I would only do 1 Ironman, and then I spent all of this year saying I would only do 2... It’s an addiction!

I said it last year and I’ll say it again; Ironman is a lifestyle, you can’t be a part-time Ironman. It’s a commitment that you wake up with every morning and go to bed with every night.

My goal after Nice 2010 was to break 10 hours for Ironman, and this is how I went about it:

I got a coach. A guy called Oliver Harkin @ primed4fitness.com, who I had heard about through a friend. Having a coach is good, as you get a structured training plan tailored to your individual needs working on your strengths and weaknesses to the right amount. For example, under his guidance, my cycling went from being my weakest discipline to my strongest. Locally, Ronan McNamara is doing great work with coaching and his highly recommended by everyone he works with.

I did a week long training camp in Lanzarote in February. This is a great way to enhance your fitness, to get yourself ready for the season ahead, and for the high-intensity training to follow in the spring months.

I converted my bike to an aero-bike (and got an aero-helmet). Instead of breaking the bank and getting a new TT bike, I just got a new saddle, aero-bars, stem, and most importantly I got professionally fitted for the bike to ensure I was in the most efficient position for power and minimising wind resistance. Fernando@fit4bike.com. Nice way to save a few grand.

For anyone contemplating going long next year, none of these things are essential, but they do help!

Training:

Essentially the same as last year with 4 cycles (1 or 2 on the turbo), 3 runs and 3 swims per week – usually between 10 and 15 hours in total, but it was more effective than last year, working to a more specific, goal orientated training plan. The hardest sessions were the 5Hour cycles, and the 34km runs, but I found bike time-trials were the most cost-effective way of improving your cycling abilities.

I also started incorporating weights sessions and core work-outs, which really have made a difference, not only to race fitness but to reducing recovery time and injury prevention. Two 15-20min sessions a week were enough; you’re not trying to become Arnie.

I found a nice way of getting long spins in, in the winter, was to cycle with high powered lights mounted on your helmet – night cycling! It’s great, as you can go for a 3hr spin with friends after work and it doesn’t eat into your valuable weekends.

Race Day:

Frankfurt is an amazing city, uber modern, unbelievably efficient and very German. If any city was going to be able to host a well organised Ironman – it’s Frankfurt. Not much for kids to do, and doubt it’s too appealing to significant others looking for things to do while you’re in race mode...

Swim:

Up @ 4.50am, porridge, yogurt, coffee – game face on.

6.45am, 3000 competitors piled into a man-made lake 15km outside of the city. Apparently it’s usually calm and every few years it’s so warm that you

MUST swim without a wetsuit (watch out for this!) However this happened to be a day with 25kmph winds, and lashing rain.

The gun sounded and from a water-start we swam 2 separate loops of 2000m and 1800m with a brief stroll on the beach in between. Ironman swims are as less about actually swimming and more about staying calm in the washing machine! I had to keep reminding myself that the guy behind me grabbing my legs is doing it by accident, just as I am with the guy in front. Otherwise the swim passed without incident, a little disappointed to not break the hour, but happy overall.

Quick transition with the help of the Hyper-cool super-friendly German volunteers and I was out onto the road.

Bike:

It was raining when I started the race, and it was raining when I finished. The course was rolling, not flat, but with no major climbs or descents like in the Nice Ironman last year. The first loop of the cycle went really well, I was averaging 37kmph and the world was at my feet. To keep myself entertained I was engaging with the crowd at every opportunity, “Guten-tag” and “Hopp Hopp Hopp” got a great response! At that point I was imagining that I would title this report: “Fisher-Price do Ironman”. I was going fast and I felt fine, I ate PowerBars and jellies, and drank 1.5L water. 120km in and as the wind and rain got stronger and heavier I began to feel tired. Then to add insult to injury I got yellow-carded and had to spend 6 long minutes in the penalty box for drafting – I was most certainly not drafting. No warning or anything, just 6 minutes of hell. Balls.

Run:

I got off the bike feeling okay but forgetting to take my Garmin, so I had no idea what pace I was running at – balls again. I was really annoyed at myself but I knew there was nothing I could do now so I just let my body govern my pace. The first 36km were fine, although it was driving me a bit mental to not know how much time I had left and what pace I was going. I had to ask bystanders the time and try to work it out in my head. Regardless, as the last 6km stretch set in, my quads began to burn, my shoulders began to cramp and my breathing became laboured. I thought I would have to quit, but another Irish guy (John Woods) that I met 2 days prior ran beside me for the last 3km – he kept speaking words of encouragement to me and somehow he dragged me to the finish-line.

The Finish:

We turned the corner into the final red carpet straight. The applause was deafening. I took a tri-colour from a woman in the audience and together, John and I sprinted up the ramp, and over the line – I was so happy and so exhausted I could have cried right there and then. John would later tell me he had no memory of the finish-line due to the extremes of fatigue and emotion, but I will never forget it.

My final splits (minus the unfair penalty) were 1:00:11/5:11:37/3:39:24 with a final time of 9:56:46 putting me 23^rd in my AG and 2^nd of the Irish. Woohoo!!!

I said earlier that Frankfurt was like “Fisher-Price do Ironman”, but by the end of the race I knew that was ridiculous. There is no such thing as an easy Ironman. It’s hard, really, really hard. As the pros say: “It’s one long tedious conversation with yourself, and you have to ask yourself, do you have what it takes?” If you think you might; Frankfurt’s not a bad place to find out.

Many thanks for the support from everyone, and all the well wishes from the Sligo Tri-Club; I couldn’t have done it without ya!

Cecilias race report; diary of an ironwoman!

Congradulations to our hard working club secretary Cecilia McGuinness on her recent win in the Swinford half-ironman triathlon. Somehow she managed to fit time in between volounteering for club duty to train for this gruelling event. This is a great achievment for the club and sets a very high standard for racers! Her race report below gives an insight into what is involved:

This event was my first time to compete at this distance. I set myself the goal of completing it last January as I was encouraged to do so by club mate Eamonn ‘Mouse’ McAndrew. Last summer, I swam as part of a relay team at Swinford and I was impressed by the club organisation of the event. I also liked the idea of not having to travel too far for it and having our own club support on the day. I never really thought that one year later I’d be back to compete at doing the whole distance.

I had to be consistent in training for the event, 2-3 sessions in each discipline every week. Some weeks were better than others!! I definitely found it difficult to find the time to train for the longer distances but I did try to do so from mid-June. I set myself the goal of trying to be under the 6 hours. I never in my wildest dreams thought I’d break 5:30!!!

I was very nervous before the event to be honest. It was the first time for me really to feel this way. I suppose it was the daunting task of the unknown and how I’d be feeling with the longer distances.

I must admit that the weather on the day suited me, the temperature was mild and winds were moderate. I reckon the tough winds of the last couple of months must have built up my powers of endurance!

The swim as lovely, the lake was still and I didn’t feel fatigued after it. Coming from a swimming background has its advantages. It was my bike that really surprised me, I was delighted with my time to be well under the 3 hours and this performance far exceeded my expectations. The run as ever tested me as I never like running and never train enough for it. I was pleased however with it. The one thing about this distance is that it’s lonely, the training can be lonely and for so much of the course you are on your own so you have to really dig in deep to your powers of mental endurance!

Overall, the Swinford event was very well organised, it’s a club run event and it shows. Marshalls stood for hours on road sides and were at all times accommodating, pleasant and supportive. There is a real sense of community and pride with this event and fair play to such a small club for pulling it off so well.

I must say that it was great to see so many club mates on the day and everyone was as usual very supportive. I would definitely encourage others to try this distance as it’s very satisfying when you complete it but it must be stressed that’s it’s a big step up from Olympic never mind sprint distances. I’m very grateful to my housemates (Clare and Sinead) for putting up with me over the past few months, jaysus but I was probably hard work at times as it was all ‘tri’ talk! The subject is banned for the foreseeable…The parental units were as ever very tolerant and thank God for my Da’s cooking and for providing me with the necessary sustenance!!! Won’t be eating pasta anytime soon! Will I do another one? I vowed I wouldn’t and my mother hopes I won’t but time will tell…..

Weekend News Update- New Ironman record

Sean Flanerys Ironman record only last a couple of weeks with a super performance by Stew. Well done Stewart Mc Kenna who has knocked an hour of the club Ironman Record to post an excellent time of 10 hrs and 2 mins. Top class stew. 1hr 11 secs for the swim, 5 hrs 17 mins for the bike and 3:39 marathon. That one is going to take some beating and has pushed the mark for long distance racers


Well done Cecilia Mc Guinness who was first lady at the Humbert Challenge posting an excellent time. Gary Higgins was on the podium in 3rd place, Ross Mc Lynn in 5th and Mouse 7th. Brian Sexton I say was in the top ten with Colm, Damien & Skinny next. Big congrats to the first timers Andy Hamilton, Paul Burns, Leo Donlon, John Dolan . The final congrats goes to Tommy Shierdan competing in his first half Ironman in 19 years. We had a couple of relays teams in and they all done well. I am sure I have missed someone but will update later if I can move. The Doms is kicking in as we speak.

Full Results on the redtagtiming

No Marshal No Race

Final Call for marshals

A long standing club rule states if you are racing a club race you must provide one competent marshal to help out at the event. No Marshal No Race. To date we have only received 20 names for Rosses Point and we are approximately 60 names short. Our priority is to run a safe race for visitors not club members. Therefore we are giving the 80 plus registered club members who have not provided a name until Sunday the 23^rd of July to provide your marshals name and mobile phone number. If you have not provided a name by Sunday the 23^rd of July we will publish the list of non responder’s names on Monday the 25^th of July. We will give the non responders a further 24 hours to provide a marshals name and if they don’t there names will be withdrawn from the registered entries list. You will be expected to marshal at the event. The final list of entries will be going to the timing company on Tuesday the 26^th of July. Make sure your name is on it by providing a name.

We have sent plenty of notice in relation to marshals to no avail. As the TV licence man says we have heard all the excuses. NO Marshal No Race. This will be strictly enforced.

The marshals will be needed from 8am – 12.30pm. They will be assigned to a team (See below) and a team leader will brief them on the morning of the event. The marshals and their respective teams will be published on the blog and emailed to club members on Wednesday the 27^th of July.

The teams & (Head Marshal/ Coridinator)

Swim Team (Lynsey & Gwen)

Transition Team (Ironman Downes)

Parking Management Team (Ironman Downes)

Cycling Team (John Walsh)

Running Team (Damien Mc Sharry)

Aid Stations

Please send your marshals name to club secretary Cecilia Mc Guinness ASAP

Lynsey's Channel Swim Report

Friday morning (01 Jul) the alarm went off at 7am and after a big breakfast we packed up the cars and headed off to Dover Marina. On getting to Dover Marina we found the boat (Anastasia) and meet up with Eddie and his crew and our Channel Swimming Observer Markus. After transferring all our gear and supplies onto the boat we headed out of Dover Marina in the boat and drove around to Shakespeare Beach where the swim would start from.

We had decided that I would take the first leg so donned in my togs, swimming cap and goggles, covered in Vaseline (to prevent chaffing) and feeling very relaxed I jumped off the boat to swim the 200 meters to the beach and was a bit taken aback by the cold! When I got to the beach I had to clear the water and climb up on the stony beach. After taking a few deeps breaths in a bid to relax and adjusting my hat and goggles I just thought OH MY GOD WE ARE ACTUALLY DOING THIS. I waved my hands in the air to let the boat and crew know I was ready to go and with the sound of the horn the swim started. So I walked back into the sea and set off in the direction of France. The weather that morning was just perfect at about 20 Dec C and the sun was shinning. I swam back to the boat and took up my position on the starboard side mid way up the boat. We had decided before the swim that we would feed every 40 minutes, which would mean 2 feeds for every two hour swim. So I had planned just to swim to each feed and not think too far ahead or about the enormity of the swim. I was given a five minute warning to my first feed and although I wasn't thirsty or feeling I needed a break I was excited to see how the feeds would work out. At feed time a bottle of a high energy drink (Maxim) was thrown over board, lodged in the middle of a swim float, which was attached to a long piece of sting. I swam for the bottle and after a quick 30 second feed I was on my way again swimming to my next feed and then to the completion of my first 2 hours. Before the change over I was given a 5 minute warning and then Maighread climbed into the sea and had to swim past me and then she took up her position on the port side and started her first 2 hours. When I got out I was feeling great and delighted with the way my first two hours had gone and amazed when I looked back and could see how far from the White Cliffs of Dover we had got.

I quickly got changed out of my wet togs into some warm clothes and a woolly hat, which looked a bit ridiculous while everyone else was walking around the boat in shorts and a t-shirt! Then it was time to feed and rehydrate. My wonderful crew had a plate of ham sandwiches ready, which were lovely and followed by a selection of chocolate including milky ways and chocolate swiss rolls. Then it was time to sit back and relax until I was up again. Before I knew it Maighread was given a ten minute warning that her first 2 hours was up and I was back up on deck in a dry pair of togs ready to go. So I jumped in, swam past Maighread and took up my position on the starboard side.

I just focused on relaxing into my stroke and again just swam to each feed as before. For some reason I struggled mentally with the last 30 minutes of my second swim. I was starting to get a bit paranoid wondering what was underneath me as I swam and thinking that the crew on the boat weren't watching me! Which in reality was far from the truth. The whole time during the swim there was at always at least one crew member looking at us if not all of them! At this point in my head I imagined I could hear some sort of a siren and started to think that something was wrong. I remember looking at the boat and seeing Maighread still dressed in her ski gear while I was thinking I should be getting my 5 minute warning any minute. I couldn't understand why Maighread was not getting ready and why they hadn't given me the warning. I was starting to panic a bit thinking something had gone wrong and then when I checked my watch I realised I still had 20 minutes left to go. Its sounds completely irrational now and I can't explain why I was feeling like this but I guess it was just part of the experience! So I started to talk to myself at this point and just pulled myself together and just focused on swimming the last 20 minutes and then I knew I could take a break. Panic and paranoia over and my second two hours were up and Maighread was back in. Much as before I got changed, ate some more ham sandwiches and chocolate and rehydrated. After this swim it was amazing to see how close France was looking and to hear that we were know in the separation zone meaning as the crow flies we were half way there. This gave me a huge boost and I spent the rest of my time off mentally getting my head ready for what I was thinking would be my toughest swim yet as during training I usually hit the wall during my 6th hour.

For this swim I had requested a feed every 30 minutes to try and keep my energy levels up. So after the change over off I set off with a slight feeling of dread thinking of how I had felt before in training sessions when I hit the wall. So I just decided to stop thinking about it and follow my own saying throughout the build up to the swim and "just do it". So I just focused on putting one arm over the other and again swimming to each feed. An amazingly after 2 hours my third swim was finished and I didn't hit any wall. Thinking back now it was probably one of the most comfortable two hour swims of the day for me. So Maighread was off on her 3rd two hour swim and we were now into the 11th hour of the swim and France was nearly within touching distance (well slight exaggeration) and Dover look liked a distance memory in the horizon. As Maighread's swim progressed France was getting closer and closer. It was now starting to look like Maighread would make it to France and we would complete the swim in less than 12 hours, which was amazing.

So at this stage I started to think I would not need to get in for a 4th swim. But towards the end of Maighread's 2 hours the tide had started to turn meaning Maighread was swimming against the tide making it more and more difficult to reach the French coast. So I got the nod from the pilot that I would need to get in for a 4th time. So getting ready in for my 4th swim I knew we were only a mile from France so I didn't mind getting in again thinking it would only take 30 minutes or so. Little did I know! At this stage it was 9:30pm and starting to get dark so I was wearing glow sticks attached to the back of my togs and goggles. Because it was dark at this stage the boat had turned off all its lights with the exception of its small navigational lights. I had asked that one of the crew sit at the side of the boat with a glow stick so that I knew someone was always watching me and again if needed I requested a feed ever 30 minutes. So back in I got and total darkness descended. I could make out France as a dark shadow with the odd sparkling light and every few minutes I could see the flash of a light house. I was getting very excited at this stage thinking any minute now Maighread would be getting back in and following me into the French coast. But as time went on and I was swimming as hard as I could I was conscious that France was still lingering there as a dark land mass not really getting that much closer considering the effort I was putting in.

The crew started to shout and scream trying to egg me on. With each cheer and shout I kept thinking oh great we're there but anytime I looked up France wasn't getting any closer. So after 30 minutes I could see Mary get my feed ready and telling the pilot it was feed time. So I was looking forward to this feed more than any and just some direction as what to aim towards. But then I could see Mary put the feed down and there was no sign of me getting it. I latter learnt that Eddie siad there was no time for a feed and that if I stopped swimming for 20 seconds the tide would push us too far away from France and mean we would end up swimming for another 6 hours until the tide turned again or not make it at all. Feeling a bit annoyed at this stage I just kept swimming rationalising that I was just there and there was no need for a feed. Throughout the entire day I had swam right beside the boat but for some reason now I noticed the boat was pulling away from me and away from the coast. So I tried to keep with the boat but was finding it increasingly difficult to keep with the boat. Then after about 60 minutes in (still no feed) the small rib piloted by Dave dropped into the water and stayed slightly behind me (as to not aid me in any way!) as the main boat was drifting away. I later learnt that due to the strong outgoing tide the big boat wasn't able to stay alongside me because it was getting pushed away. So with Dave in the rib behind me I was pushing as hard as I could towards France. This stage of the swim was by far the most difficult and frightening. For the first time all day I felt alone, completely isolated and swimming in complete darkness there was a lot of "stuff" hitting off me and getting tangled in my arms. I guess it was probably only seaweed but with fatigue and paranoia setting in I was imagining all sorts of things! With about 300 meters to go Dave stopped me and said I would have to go the rest of the way on my own as it would get to shallow for the rib. So now I was really alone and heading towards a dark, isolated beach in France.

Eventually after 13 hours 53 minutes I reached the beach, stood up and touched the rocks. The feeling of relief was overwhelming. But because it was so dark and isolated and I was all alone I turned around straight away and headed back to Dave in the rib. Unfortunately because of the conditions it was too dangerous for Maighread to go in the rib with Dave. I swam the 300 meters back to Dave and after a big congratulations I tried to climb into the rib. But with no strength left in my upper body it was a no go. So I held onto the side of the boat and got a pull back some of the way. But again with no upper body strength left I couldn't hold on for very long so I then had to swim most of the way back to Anastasia. When I finally got back to the boat to a huge cheer from the crew I climbed up the ladder and was greeted with a huge hug from my brother Emmet and then Maighread. It was the first time all day we could speak to each other as we hugged each other it was so emotional we were both crying along with the entire crew. I don't think I can put into words the overwhelming feeling of relief we felt as we chatted all the way back to Dover, which took about 3 hours. The following day while still trying to absorb the feeling of such an achievement we learnt that we were the first ever 2 person relay from Ireland to swim the English Channel, which just added to the sense achievement.

Diary of a club record

Thanks to Sean Flannery for this account of his recent Ironman adventure, well worth a read...

-reports from all the recent club Ironman competitors can be found on the club IRONMAN WALL OF FAME (click here)

Firstly about 12 months ago the idea of entering an Ironman entered my head and after wondering whether I was capable of committing to the training and also the completion of the event I entered Ironman Austria 2011. I remember having entered and thinking to myself am I gone looney or what. But in saying that I wanted to do something out of the ordinary and knew that with my love of training that I wasn't going to have any problems putting the hours in. Not once in the 12 month's since did I not look forward to a training session although as I've said elsewhere the hardest part was waking up!! I also knew David Downes was entering the same event so we could do some of the longer stuff together as it's always easier clocking up the miles whilst having a training partner. I got to work on a base phase plan in Oct/Nov which lasted about 4 month's. This involved alot of technique based/low intensity work, mainly in the pool and also indoors on a turbo trainer/treadmill due to the adverse weather conditions we had over the winter months. I was also very aware that a good strength/conditioning programme was essential to prepare the body for the gruelling schedule I was preparing to put it through which I undertook 2-3 times per week.

Once we got into the new year, about Feb/March time things started to brighten up a bit. The dark mornings were starting to get brighter and there was now an opportunity to get outdoors. Once the base phase was completed I began the specific conditioning phase of my training which now incorporated hill repeat work on the bike and running also with the weekends used for the longer sessions . Thankfully Tully Hill was close at hand so it got plenty of use. I also started introducing interval sessions on the bike and on runs where the heart rate was increased and lowered consistently. This phase lasted up to May and next up came the phase I had been waiting for all year.....Race phase. This was the period where all the previous month's work would kick in. At this time things got very race specific so that meant sessions would mirror race day scenarios. I felt good at this time and knew I had put in a good shift the previous months.

I made a point of not competing in too many races in the lead up, entering the Boyle duathlon and a double -olympic distance in Athy the only real competitive tests I did from May to June. I kept ticking over during the week with good short,quality sessions in all disciplines the order of the day and on the weekends heading out with Downsey for alternative long bike rides/1-2 hr runs in Union Wood or brick sessions (intense bike/run). This left us well prepared and before we knew it the end of June was upon us. Time to head over to the greatest challenge we had ever taken on.

Knowing you have trained well and prepared well are only a part of the full picture. Logistically there were concerns over travelling arrangements ,flights, transfers and bike safety. The mind was in constant overdrive thinking about nutrition/hydration/sleep or lack of etc. But once we arrived and got the bikes put back together and got some rest we registered things started to fall into place. It was great to have Downsey there as he took care of alot of the logistical matters which waas greatly appreciated and also for the company. I was delighted for him that he achieved his goals on the day. We got the bikes to transition and the transition gabs racked. Now it was the night before. We made sure to stock up at dinner so on a recommendation from that experienced true Ironman, Niall Melvin, I had a good size steak, loads of veg, salad, garlic bread and pizza. It seemed like a lot to eat but on race day it didn't last too long when you were operating at a decent zone.

The morning of the race there was plenty of apprehension at the breakfast tables. A good porridge/banana and coffee ,bread/nutella/banana mix was had to stock up even more. We got to transition and got the wet suits on. I won't mention the 10 portaloos for 3000 people and all that jazz!! Standing on the lake edge wondering what the hell was in store I heard 30 secs to go. No turning back now. The canon went off and all piled in. It called for a calm mind straight away as thumps, kicks and all sorts were going on. I just kept saying to myself keep relaxed, don't waste any energy. Things levelled out pretty quick and the swim was over quite quickly. 400mtr run to T1, in and out in 6 mins and off for a steady 180km bike leg. I was'nt sure how hard to push it but the general way of looking at it was to treat it like a long training ride so my 2 90km laps turned out to be very similar in split times. Looking back on it now if I was to attack that again there definitely is more time to be saved to make the most of that important bike leg. I got back to T2 and on with the runners and out in 5 mins after applying suncream,quick stretch and take on some fluids. I felt good and strong at this point but still didn't know how I'd feel half or 3/4 way through. I got into a good rhythm that I felt I could consistently hold. I must add that I didn't wear any heart rate monitor, I went on how I felt which I recommend for race days as you can get caught up and distracted by what the hrm says. The 5 km marks passed and I knew I was motoring well and was passing more than passed me. There were alot of bodies lying on the side of the run route as competitors ran out of juice. I was determined not to let that happen to me so I made sure I took on fluids and fuel and cooled down with the regular water sponges throughout the run.

After closing in on the final few km I could hear the loudspeaker at the finish line. I somehow picked up the pace and the last km was the most amazing happiest but painful experience ever. The quads were hammered but it didn't matter, I was home. What a buzz crossing that line. I felt I could go do it all again but luckily didn't!! All the time preparing for this had been worth it. Mission accomplished. So much was learned from the experience which I plan to use for future challenges. It took alot out of me but as the battered body recovers it re-builds itself stronger than before. It's a massive and rewarding challenge but if you are prepared to and have the opportunity to get the work done, go for it. Just to keep a balanced view-point on things I would most definitely regard myself as a novice in the greater scheme of things. I'm still serving my apprenticeship at this grade of competition but think it's vital to keep listening and learning to all the experienced heads and keep striving to improve. That's why I find it important to appreciate and learn from the different disciplines around such as from the running perspective---- the 7.57 crew, Sligo A.C , the boys from Eire og cycling have been there, done that and in triathlon terms the likes of Niall Melvin who with 10+ ironman events behind him really knows the score, Skinny McM, C.Casey, Ronan Mac, Tommy Sheridan, Alex Carey, N.Walton, all have great knowledge from past experiences. I don't mean to offend anyone and leave any names out but all I am saying is to listen and pick up any tips that will bring you on as a competitor.

sligo channel cup race report - well done martha!

Saturday saw the return of the Sligo Channel Cup to Rosses Point after a 35 year absence. Conditions were challenging to say the least with 30 mph winds and a surging storm tide.
45 swimmers took part in a very competetive field including our own club members, Sligo Swim Club and Donegal Lifesaving Club.

We took off in 3ft messy waves from the Yacht Club slip way before turning left into the channel which was moving quickly. It was a real test of sighting, navigation and reading of currents. The finish line was in deep water opposite Harry's Bar where swimmers were taken on board waiting boats and returned to the yacht club.

One woman in particular met the challenge head on with our own Martha Van Der Mulen taking the ladies cup and fellow club member Shiela Ryan runner up.

In the mens, STC took 3 of the top four spots with Neil Walton taking second, Shane O'Doherty third and Matt McGarrigle fourth. Sligo Swim Club's Robert Smith took first place.

STC members Anthony Blake and Lynesy Dunne both received special prizes as the only swimmers to brave the elements without a wetsuit.

Overall it was an excellent performance by the club with many more members taking part and finishing strongly. The race was very different to what we were used to and is a great addition to the local events calendar. Martha is pictured with the cup along with race sponsor Brian Reily (Reily Motors).

A Sligomans Iron Diary

Thanks to David Downes for chronicling his recent Ironman adventure. For anyone new to the sport the Ironman is probably the biggest endurance challenge an amateur athlete can undertake, and is not something to be taken lightly. The following article is essential reading for anyone contemplating giving one a go...

Austria Ironman 2011

The Hare & the Tortoise

Well we’re back in one piece from the most enjoyable sporting experience of our lives.I can only describe it as a cross between the Olympics and the Tour De France for the ordinary Joe Soap.I must say it was great to have Sean beside me for the few days before hand for the company and making sure I ate properly .1 chocolate bar in 5 days is all he’d let me have.Well build up started the day before checking in bikes and making sure everything was in transition bags. I have to say you could spend hours walking around the bike park looking at the bikes an absolute fortune was been left in transition.

Morning of race got up at 4 to go and get breakfast then headed for the start.The atmosphere was electric when we arrived at 5.15.We got all our gear stowed away and headed to the race start.We arrived on beach where 2800 competitors greeted us with about another 2000 spectators there.While there Sean turned to me and said treat it like a long training session and he was right.I knew if I stuck to my plan I’d be well under the 17hr cut off point.
Canon went off at 6 and what can I say chaos for the first 4 or 5 minutes people pulling your arms ,lying on your legs it was everyone for themselves.It eventually calmed down then I remembered my race plan .Swim long,sight properly and draft if you can I kept saying in my head.The lake part of swim went great for me then we headed up the canal on the final 800m.This section of race flew it was like swimming on a wave been pushed along by all the competitors.Finally the swim was over it was now a 400 mtr run to bike transition.I decided before hand I was going to walk and take 15 mins in both transitions.Got cycling gear on and headed off..Course was a fast course with 3 big climbs on it.The hill sections were like the Tour de France .Writing on the roads,hundreds of people lining the hills Screaming hoop hoop super David which made the hills go easier.The course was 2 laps of 90k each. As I was finishing my 1st lap Mario Vorenacher the winner was finishing his 2nd he was 90k ahead of me and the fastest thing I’d ever seen on 2 wheels.During the 2nd lap I was sick of gels and powerbars so switched to bananas and coke for the rest of day.Eventually made it back to transition after 7 hrs on bike where I put on my running gear and walked out of transition.

Started running looked at my watch had 8hrs to do marathon,I knew at that stage I was going to do it.My plan was break the run down into 5ks keep the legs moving at all costs no matter how slow.At 15k I heard keep going Downesy buck The Hare was passing me.It was great to see Sean I shouted keep going he was going very well.When we passed each other a few minutes later we slapped hands and wished each other the best.Then it dawned on me I had to do another lap he was nearly finished. Got to 21k marker 1st half of marathon done 21k to go.Everthing going well until 35 k then legs felt like I was running with 2 concrete runners I had to walk for about 800m.At 36k got my legs going again .As the k’s started to go down legs started to recover adrenaline was kicking in I knew I was only a few minutes away from been an ironmanWell what can I say about the finish I turned the final corner all I heard was DAVID DOWNES IRELAND.It was a 200m run to the finish line.2 granstands full of people clapping and screaming my name ,cheerleaders and a lightshow in full flow.I got to the finishing line and I heard the greatest thing in all my sporting career... DAVID DOWNES YOU ARE AN IRONMAN. Very emotional moment 6 mths of training had led to this moment.I felt on top of the world.I Collected my finishers medal very proud of myself.2 hrs later met the other ironman .We celebrated over a pizza and steak.

My journey began on 20/12/10 when I went to Ronan Mac Joes2Pros and told him what I was doing. I did 2 fitness tests with him where he worked out my heart rate zones pinpointed my strengths and weaknesses.Then he did up a training plan which was brilliant.It basically meant training 6 days a week approx 2 hrs a day.As I neared the big day we worked out a fueling strategy and I had a bike fitting session.So if any of ye are planning to do any races I’d recommend Ronan he’s 1st class.From day 1 my only goal was to finish.Get to the finish line at all costs.I knew I had to race smart.All day I used my HRM to make sure I stayed aerobic. I’d say I managed to do 85% of race aerobic.Also I read a great book Be Iron Fit By Don Fink which simplifys everything about ironman .
So finally I’d like to thank a few people who got me here.My wife and kids who basically didn’t see me for 6 mths because of training so thanks Anna,Ryan,Conor,Cillian. .My training partners Andy John and Declan.

Finally 3 years ago myself and Sean did our 1st sprint triathlon .To have reached the pinnacle of the sport in such a short time is amazing.I would recommend as many people in the club to strive to do the the ironman.It is the most challenging and one of the most rewarding days of your life .But it’s all worth it when you hear the words 'YOU ARE AN IRONMAN'.



P.S Sean look what I had when I came home