"But I will be an Ironman"

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Busselton - The race. First Ironman

My first Ironman. "Enjoy it, you never get to do an Ironman for the first time again" I tried to keep these words in my head to remain calm. The morning of the race I was up at 3:50 had a restless sleep. Triggered a little, magnesium, L Glutamine, gatorade and a power bar. Breakfast done.

The morning prep was unlike that of a half Ironman. Pump up tires, fill water bottles, sunscreen and a HELL of a lot of Vaseline in all areas. I mean all areas. I didn't want any discomfort during the race.

I wandered over to the start and prepared myself. Dean was having slight troubles at the hotel checking out at 5:30am so I left my back etc at a stall, rang him and with brief words I was off to the start.

21.1 degrees the water was and I was the only person I could see not wearing a wetsuit. It was a little chilly but the nerves seem to numb me and I was use to the temperature from open water swims. I slipped my way through the field with weird gazes from the field and a few comments. "I'm allergic," "Oh I hope you can make it then!" it was amusing small talk. 3mins to start, I was oddly calm. Looking around I surveyed the 1000+ athletes surrounding me, the calm water and the thousands of spectators. This was it.

I burst of the bottom acceleration quickly to clear out of the group. It was a quick separation a group of around 20 of us. It was there I remained for the complete swim. At no point did I push or go out of my comfort zone. I decided to relax and take it easy on the feet of my competitors and exit with them. 5th in my age to be exact with probably only another 3 or 4 age groupers in our pack. Nice.

Running into transition I was preparing myself for the ride, 5 hours. My helper empty my bag and helped me with socks and helmet as someone else lathered me in sunscreen. Sunnies on, 2mins 58seconds and I was off on the bike. The first 15km was really about getting in the groove, flushing out the legs as they still felt heavy.

By the hour I started to feel good and slipped into the zone averaging 37kph. I made sure to drink as much as I could and fuel well, at least 4gels or power bars and hour was my plan. From water bottle full of Nuuns, back two L Glutamine and Gastrolite to be used throughout the race to prevent muscle breakdown and keep salt levels up.

60km 36.9kph average, I was hitting that target zone and feeling good. On the way in to town I noticed the wind had picked up a little so would have to watch that. by the 75km mark a group past me and I couldn't help but pick it up slightly. 12m is the legal drafting buffer, I will say I was at around 9 for a good 10mins. Sitting up to rearrange my gels from my back pocket I thought to myself I should drop off to the 12m mark when my good friend on the motorbike issued me a yellowcard. We spoke briefly, told him I knew what I did and asked where the penalty box was.

It didnt phase me much, I had done the wrong thing the penalty was deserving. at 93km I jumped off 36.2kph average I had slipped slightly but still feeling fresh. 4mins of standing. I think it was good for me, got to stretch out the hamstrings which where tightening due to the wind. My friend on the motorbike came back and complimented me on my demeanour, "You are the nicest person I have yellowcared today". I told him it was simple, its very windy out there, a lot of people will draft for some point even if its 2mins. I did the wrong thing, I deserved it. I think it was a good attitude to have, why let it have a negative affect on my race.

The next 15km I had to build back into the race and I slipped to 34kph for it, which I think was the consequences of the penalty. by 120 I was still maintaining the 36kph however the winds had picked up quite a bit. Some rain had already come during the rain and with it a massive temperature change. Then as quick as it came it would leave.

The last 20km into town where hell. Kirsten Molloy, 4th place pro female finisher, was in front of me at the time and it was humbling to see us both holding only 26kph into what I would learn would be a 30-45kph head wind. It was tough and I couldn't wait to get off the bike, that last lap cost me. 184.2km at 35.1ish kph - 5:17:19 (my kph is non inclusive of the 4min penalty ie time 5:13) I have no idea how I did an extra 4.2km!

All I think about getting into T2 was TOILET. I had needed to go for almost half the ride and couldn't do anything on the bike. I quickly transitioned, then spent around 3minutes peeing! 5minutes, 2 seconds in transition and I was off on the run! ALMOST OVER!!

I actually felt fairly good off the bike, yes stiff in certain muscles which made me look unnatural but I felt good and that's all that mattered. I managed 12.71km's at 5:27pace which felt good and sustainable, if not something I could build from. This would have been a minimum of 3:49 for the marathon. It was at this point my ITB friction syndrome kicked it like I knew it would all alone.

Things slowly got worse as I eventually slipped to, at my slowest point 8:54km pace, a shuffle at best. At this point I battled with my mind every minute of the way. Everyone expected so much of me, 9hours for the whole thing, my own expectations, these plagued me as I became disappointed watching the hours tick by and my the dream of anything in the 9hour range quickly scream by.

Then I managed to shake it and remember this was my first one. Remember that I knew this injury was still not cured and it could plague me in the run. "Pick your favourite song and just focus on that, you have done the work" Every lap some lady yelled that....I honestly couldn't think of a song, my brain was focused on only one thing and that alone was running. It is almost as if I shut everything down to run. It is at this point I will tell you for almost 4 hours I cant really recall what I thought of, it wasn't much. The pain in my leg was intense and I didn't know how I would finish. All I thought was soon I will be looking back on this race, it will seem like nothing. And here I am nearly a week later looking back. I was right.

With 4km I remember what I quoted at the start, "Enjoy it, you never get to do an Ironman for the first time again" and so I did. I made sure at every station to thank the incredible guys passing us drink for their support. I look at around more and soaked up all the crowds. I was going to finish. No it wasn't going to be a performance people will remember, but it will be something I will always remember and something that has shaped my character. With 1km to go I was handed the orange wrist band. I jogged it as people cheered me, "nearly there mate good job!" I was about to round the final bend to a stretch of 200m, a small shoot to run along with crowds lining the streets.

I sprinted. Regardless of pain I was finishing this thing on what would seem like fresh legs. Kids reached out for high fives everywhere as the announcer yelled KIERAN CARRIGAN as I went to one side to high five the crowd. One final burst up the ramp, "KIERAN CARRIGAN YOU ARE AN IRONMAN FOR THE FIRST TIME" the announcer yelled as the crowed cheered loudly. I pumped the air as a towel was draped over me and two volunteers helped me. I had done it. 11 hours 10 minutes and 9 seconds!

Thanks you to Dean Pugh from APC Endurance Sports and Aquatic Performance CO for all the training and support on the day.

Fuji Bikes for having faith on a new triathlete couldnt have done it without the D-6 Pro!

Ed Fitzgerald, Chris Brady, Dolph Francis and all the guys at QLD Sports Medicine Center for the most amazing physio work ever over the year! Couldn't have done it without you.

Gary Land from Pro Bike Fit for setting me for success on the bike

Look forward to 2011 and what it will bring! I am excited to tackle my next Ironman soon with no injuries and a fresh preparation! Pictures to come!

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Preparation for Busselton.

Tuesday - 6days before my race I decided to try my new wetsuit out. It felt good and very fast, in this thing I would break the course record. 3hours later I was covered head to tow in a severe rash. Seems I'm allergic to the wetsuit. BONUS!

The day before I flew out to Perth was a bit of a mad one. I went through my lists of everything I would need time and time again. New laces, new socks for comfort, gastrolite, L glutamine all things I need to buy before I left.

I also made sure to pack every tool I may need, back up suits, gels and medication. I planned to have it all whatever the occasion. Be ready for anything - I wanted to get to the start line feeling confident and at ease.

SO MUCH BUBBLE WRAP went into packing my bike! I didn't want my baby to get one scratch or break somehow. The flight was uneventful and went slower than I thought the ironman would go. After what I thought was hours we had been in the air for only 30mins, I guess I was anxious, I couldn't sleep and I was hungry.

When we arrived, we quickly grabbed all out gear and packed it into the hire car - a two door Hyundai Getz the "Yellow Flash" we aptly named it. It was a bit of a tight squeeze but got the bag an luggage in.

It was a 3hour drive from Perth to Busselton and I was eager to get it done in less time than that. The close of athlete registration was 4pm and we were looking at a 3:15 arrival. I couldn't afford mishaps along the way so some advice to fellow first time IM athletes, check the athlete guide for close of registation times!!

We made it fairly easily which allowed me to have some time to take the course in. Walking past the finishing line gave me a rush of excitement and slight anxiety. I had done the work, so it wasn't an issue of whether I could physically do it, however with my ITB injury and the ominous words of my physio, "You can push as hard as you want it wont damage it further, but no matter what its gonna hurt a hell of a lot" I was fairly anxious.

After getting all my gear we shot back to the hotel room and I built up my bike. Everything was going fine until I forgot the torque setting to the front bracket and snapped a bolt in the bike. I quickly removed it and too another from my bottle cage, the bolt was some sort of plastic and snapped again. Now I was really starting to panic a little. I rang home to get my mum to check the setting for me, I had it a little high, and then attempted the third and final time as I had no more spare bolts. I had success and dare not touch the bike.

The next day I awoke early to meet Scott Neyedli Scott Neyedli 2nd place pro finisher of Busselton last year for a swim. I think he was hoping to learn a little from my swimming and I was keen to soak everything up from him! We did around 2km of swimming with short sprints thrown in from time to time. Scott sat on my feet and practiced dragging and responding to my change of speed. Then the final stretch we swam through a big back to have some experience swimming through the pack.

It was a relatively easy swim, however I felt a little lethargic so that annoyed me, but I had no concerns on my swim performance. My rash was playing up a little and hurt quite a bit in some areas so I was hoping that would clear up asap. I talk with Scott for a little on the race course and winds etc which eased my mind somewhat.

Dean head back to the room and I jumped on the bike for a short ride. I didn't really want to do much, 45mins at most. The work is done nothing the day before will help other than a flush out of the legs and loosen up. I wore an aero helmet for the first time and loved it! Great things they are especially in the 29kph winds I was riding into. Legs felt heavy, this is another reason I don't like to do much before a race, keep any negativity away. Despite this I was still hitting my pace even in the wind and rain so that was good.

The afternoon I lay around and watch movies, had a spa and drank plenty of water. Early to bed 8 for a 4am wake up. Gastrolite before bed to maintain water retention, magnesium for muscle cramps and L Glutamine to encourage muscle health etc. Less than 12hours to race start.

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Recreational Athlete: Do you train enough?

Recently I read an article on the stress placed on the heart by marathon running and how under training can severely increase the chances of damage.

With the rise of the fitness craze and increased interest in events such as Ironman and marathon running events I think it was very important to post it on my blog as an Ironman athlete. In December I will race my first full distance Ironman. Am I prepared? Probably not as well as I would like to because of a few injuries, but I have definitely put in hours and hours of work!

I know a lot of people that get the idea into their head of a marathon and run twice a week. Twice a week? If you think about it, a 1500m swimmer trains 10 times a week and does between 50 - 100km. If you use the same formula on running a marathon we need to do around 1400km a week of training! Obviously that's ridiculous and without going into massive amounts of detail the training is significantly different but you can imagine why only 2 runs a week would not be enough! 100km a week is even a lot and would (or in my case) cause a lot of injuries, but we really need to be careful and consult people who know what they are doing.

The study found that in athletes who didn't prepare enough their heart was damaged for up to 3 months after the race making them susceptible to heart related issues. Thats a big risk to take. So if you are going to race something, make sure you do the training and take the time to prepare so you can not only perform as well as you want, but also keep yourself healthy!

Check it out here

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